Diving deeply into nutrient density and exploring how to replenish key nutrients that tend to run low in my diet has inspired me to tweak and alter recipes to boost their nutrient value, often with delicious results. This dip is currently in my fridge regularly (or some alteration thereof) and it’s become my go-to snack or quick breakfast when I don’t want to take the time to prepare something filling and nutrient-rich. I use this dip with crudités (cucumber and red peppers are my favorite), wrapped in a chard or romaine leaf as a wrap, or atop plantain chips or Mary’s Gone Crackers. Despite not growing up with a lot of seafood and not having a strong affinity for it, I never seem to tire of this dip!
Originally adapted from a dip I found to use for a tin of smoked herring, I’ve replaced the trout with canned salmon with bones to boost Omega-3s, Vitamin D, and calcium and added oysters for their impressive zinc, selenium, B12 and iron levels. Avocado adds fiber and more healthy unsaturated fats and all that lemon adds a delightful refreshing flavor and some vitamin C. Seafood as a whole provides some of the most nutrient-dense edible options available and are a reliable way to boost trace minerals and healthy fats. Obtaining quality fresh seafood can be difficult if you live inland, but using canned salmon and oysters here eliminates that problem.
If you are looking for quick, easy ways to create a nutrient dense diet give this recipe a try and let me know what you think!
Under The Seafood Avocado Dip
- 7 oz. canned salmon with bone, wild-caught Alaskan preferred, liquid drained
- 3.5 oz. can of oysters, drained
- 1 canned, smoked Anchovy filet (optional; adds flavor)
- 1/2 Avocado, cubed
- Zest from 1/2 lemon
- Juice from one lemon
- 1 tbsp Mayonnaise, Store Bought
- 1 tsp Hot Chili Sauce, Sriracha
- 4 Scallions or Spring Onions, thinly sliced
- 0.5 tsp Salt
- Several twists of freshly ground Black Pepper
Place drained seafood into a medium bowl. Add salt, lemon zest, lemon juice, sriracha and mayonnaise and mix well with a fork, smashing the oysters beneath the tines so that all becomes well incorporated.
Stir in the scallions then gently fold in the avocado. Serve with vegetable crudités or crackers. Will keep for 2 days, but is unlikely to last that long!
