Lauretta Kastelic’s seafood dip has been a popular dish many of our Optimisers have used to level up their Diet Quality Score during and after our Micros Masterclass.
While seafood provides heaps of protein, vitamins B3 and B12, and critical minerals like calcium, copper, iron, selenium, and zinc, the plant-based ingredients supply vitamins A, C, K1, and folate (B9).
Lauretta says, ‘Be prepared to be amazed… I can barely fathom eating most of these kinds of seafood by themselves. But this reconstruction is a delight that I’m so excited to have waiting in my fridge!’
Depending on what you like or don’t like, you can alter it with or without smoked kippered herring or any of the others. Lauretta says, ‘I use two salmon cans drained into one of the others. I don’t drain the oil in the cans as it makes for flavour.
‘I use a bit of chia and flax meal to thicken it up and get the consistency I want, and I use the juice of one whole lemon with as many of the seeds removed before putting it in the food processor.’
PS: Don’t forget to grind your flax and chia seeds or start with them already ground.
Lastly, you can use any combo of cilantro and parsley, depending on your tastes, or just one or the other. The magic happens from allowing all ingredients to ‘cream’ and process long enough together through the total of the different add-in stages as shown in the photos.’
- Diet Quality Score = 89%
- Satiety Index Score = 91%
- Protein = 47%
- P:E ratio = 1.9
One serving provides 63 calories, 7.5 grams of protein, 3 grams of fat and 1 gram of net carbs.
In the following Cronometer screengrab, below we can see the nutrients provided by 2000 calories of this recipe relative to our Optimal Nutrient Intakes (ONI).
Makes 20 serves
- 3.75 oz (105 grams) smoked oysters
- 10 oz (390 grams) canned salmon
- 4.25 oz (120 grams) canned sardines
- 1 2 oz can (45 grams) of anchovies
- 3.5 oz (92 g) smoked or kippered herring
- 5 grams paprika
- 4.3 oz (122 grams) parsley
- 0.9 oz (25 grams) flax seeds (ground)
- 0.2 oz (0.6 grams) chia seeds (ground)
- Juice of one lemon
- sea salt (optional)
- 1.7 oz (48 grams) coriander (cilantro) leaf
- Assemble ingredients.
- First, blend greens in a food processor.
- Next, add lemons, spices, and seafood.
- Blend all ingredients until mixed uniformly throughout.
- Place in separate single-serving storage containers.
- Freeze some of the servings while keeping some unfrozen and ready-to-eat in the fridge.
This recipe makes eight 100-gram (3.5 oz) servings. You can freeze them in portions that fit your preferences and defrost them before enjoying each day.
Suggestions on how to eat it:
- Straight, with raw veggie sticks. I like red pepper, asparagus, cucumbers, zucchini, or cauliflower.
- Mixed with 50 grams of low-fat cottage cheese.
- Straight, with diced red pepper and zucchini mixed in or atop thinly shredded cabbage.
- Lauretta Pfister Kastelic