CHAPTER TEN
SEAFOOD
THE AUTOIMMUNE PROTOCOL places a significant emphasis on the consumption of quality protein, and although we AIP followers do love a good steak, we cannot deny the simple pleasures of a fresh fish fillet grilled to perfection.
There are many reasons why fish should have a place in your AIP life. It is easy to digest, is packed with beneficial omega-3 fatty acids, and offers a wide range of minerals and vitamins, especially iodine and selenium. Plus, another undeniable advantage of seafood is that it cooks fast. If you find yourself short on time, seafood is a smart choice.
In this chapter, you will find everything from light appetizers to rich main courses. A special effort has been made to favor fish over shellfish, keeping those with food allergies in mind. From family favorites—fish sticks!—to more adventurous dishes such as my wholesome fish gratin, there is something for everyone and every occasion.
Whenever possible and budget permitting, choose wild-caught seafood. Also, check the labels to make sure no food coloring or preservatives have been added (which is often the case with farmed fish). You want your fish to be as fresh as possible, especially when preparing recipes containing raw fish. It is imperative that you choose only the freshest, sushi-grade fish when consuming raw fish. Any dishes utilizing raw fish should be consumed immediately and are not suitable as leftovers. Speak with your local fishmonger before purchasing any fish you plan to consume raw to lower your risk of foodborne illnesses. He or she will be able to direct you to the freshest possible cuts.
Welcome to AIP Seafood.
TRUFFLE SALT SEA SCALLOPS
RESTAURANT-QUALITY SCALLOPS WITH THAT IRRESISTIBLE CRUST ARE HARD TO IGNORE. THE GOOD NEWS IS, IT’S EASIER THAN YOU THINK TO GET THAT GORGEOUS CRUNCHY CRUST. THE TRICK IS TO DRAW AS MUCH MOISTURE OUT OF THE SEA SCALLOPS AS POSSIBLE BEFORE SEARING THEM. LEAVE THE REST OF IT TO HIGH HEAT. OF COURSE, A LITTLE TRUFFLE SALT NEVER HURT EITHER!
ingredients
12 large sea scallops
Truffle salt, to taste
1 Granny Smith apple (about 8 ounces, or 225 g), julienned
1 golden beet or Chioggia beet (about 8 ounces, or 225 g), julienned
5 radishes, thinly sliced
2 scallions, finely chopped
1/2 cup (15 g) alfalfa sprouts
2 tablespoons (30 ml) coconut oil
1 lime
prep time
30 minutes
cook time
3 minutes
yield
4 servings
directions
1. Rinse the scallops, pat dry, and season with truffle salt on each side. Arrange the scallops on a paper towel–lined plate to rest at room temperature for 15 minutes to allow excess moisture to drain.
2. Meanwhile, assemble the salad by mixing together the apple, beet, radishes, scallions, and alfalfa sprouts in a large bowl. Refrigerate until needed.
3. Heat the coconut oil in a large skillet over high heat until the oil starts smoking lightly. Add the scallops (don’t let them touch each other) and sear each side for about 11/2 minutes, until you obtain a golden crust. You might have to cover the pan with a lid or a splatter guard so the oil doesn’t make a mess of your stovetop.
4. Divide the salad evenly among 4 plates, drizzle with the Citrus Vinaigrette, and top each with 3 scallops. Cut the lime in half and squeeze the juice over the scallops right before serving.
◁ PAN-FRIED FISH STICKS
CRISPY FRIED FISH ALWAYS SOUNDS TASTY, DON’T YOU THINK? THE GOOD NEWS IS YOU DON’T HAVE TO GIVE IT UP. IF YOU DON’T HAVE A NONSTICK PAN, INCREASE THE QUANTITY OF COCONUT OIL SO THE FISH WON’T STICK TO THE PAN. THIS RECIPE WORKS BETTER IF THE FISH FILLET IS NOT TOO THICK. IF THE FILLET IS THICKER THAN 1/2 INCH (1 CM), CUT SMALLER STRIPS AND FRY THE SIDES INSTEAD.
ingredients
20 ounces (580 g) skinless cod fillet (or any other white fish), no thicker than 1/2 inch (1 cm)
1/3 cup (45 g) cassava flour
1/3 cup (40 g) tigernut flour
1/3 cup (90 g) unsweetened shredded coconut
1 tablespoon (1 g) dried parsley
1 tablespoon (1.5 g) dried cilantro
1 tablespoon (6 g) dried onion flakes
1 teaspoon fine sea salt
1 cup (240 ml) full-fat coconut milk
Coconut oil, for frying
Lemon wedges, for garnish
Garlic-Lemon Mayonnaise or Ranch Dressing
prep time
10 minutes
cook time
8 minutes
yield
12 fish sticks (4 servings)
directions
1. Cut the cod fillet into 1-inch (2.5 cm) strips.
2. Mix the cassava flour, tigernut flour, shredded coconut, parsley, cilantro, onion flakes, and sea salt in a bowl.
3. Pour the coconut milk into a shallow dish.
4. Dip each fish strip into the coconut milk, then into the flour mixture, ensuring the strips are entirely coated. Arrange the coated fish on a sheet of parchment paper.
5. Heat 2 tablespoons (30 ml) coconut oil in a nonstick pan over medium heat. The oil should sizzle just a bit. Carefully add some fish to the pan, making sure the strips don’t touch. Cover and cook for about 2 minutes, until golden brown. Flip them over and cook, covered, for another 2 minutes. Transfer to a plate with a slotted spoon. If you do this in several batches, make sure you add extra coconut oil each time you start a new batch.
6. Serve immediately with a squeeze of lemon juice and a side of Garlic-Lemon Mayonnaise or Ranch Dressing.
◁ SEAFOOD CHOWDER
I DELIBERATELY KEPT THIS CHOWDER RECIPE FREE OF SHELLFISH FOR ALLERGY REASONS, BUT GO AHEAD AND SWAP OUT THE SALMON OR COD FOR ANY OTHER SEAFOOD YOU MAY ENJOY, SUCH AS SHRIMP, SCALLOPS, OR CALAMARI, IF YOU CHOOSE. THE FLAVORS WILL WORK WELL WITH PRETTY MUCH ANY FISH COMBINATION YOU FEEL LIKE TRYING. IF YOU ARE LUCKY TO HAVE THE FRONDS OF THE FENNEL, MINCE THEM AND SERVE IN LIEU OF FRESH THYME.
ingredients
3 tablespoons (45 ml) extra virgin olive oil
3 carrots (about 8 ounces, or 225 g), peeled and diced
3 celery ribs (about 5 ounces, or 140 g), finely chopped
1 small fennel bulb (about 8 ounces, or 225 g), finely chopped
1 small white sweet potato (about 8 ounces, or 225 g), peeled and diced
11/2 tablespoons (4 g) minced fresh thyme, plus extra for garnish
1 bay leaf
1 quart (1 L) Bone Broth)
1/3 pound (150 g) skinless cod fillet (no thicker than 1 inch, or 2.5 cm)
1/3 pound (150 g) skinless salmon fillet (no thicker than 1 inch, or 2.5 cm)
1/2 cup (120 ml) coconut cream
Fine sea salt, to taste
prep time
20 minutes
cook time
25 minutes
yield
4 (2-cup, or 480 g) servings
directions
1. Heat the olive oil in a stockpot over medium heat. Add the carrots, celery, fennel, sweet potato, thyme, and bay leaf. Sauté, stirring frequently, for about 10 minutes, until crisp-tender. (Don’t let the vegetables brown or stick to the bottom of the pot. If needed, reduce the heat or add an extra drizzle of olive oil.)
2. Add the Bone Broth to the pot and bring to a boil over high heat. Reduce the heat to medium. Add the cod and salmon. Cook for 8 to 10 minutes, until the vegetables are tender and the fish is cooked through.
3. Discard the bay leaf and transfer the fish to a plate with a slotted spatula. Break the fish into smaller pieces, discarding any stray fish bones you find. Return the fish to the pot. Stir in the coconut cream and season with sea salt to taste.
4. Garnish with minced fresh thyme right before serving piping hot.
SEARED TUNA TATAKI
SOMETIMES THE SIMPLEST RECIPES ARE THE BEST. THIS FAST AND EASY DISH HAS LOTS OF TEXTURE AND FLAVOR. THE SOY SAUCE USED IN THE TRADITIONAL TATAKI IS REPLACED HERE WITH AIP-APPROVED COCONUT AMINOS. (IT ONLY HAS TWO INGREDIENTS: FERMENTED COCONUT TREE SAP AND SEA SALT.) BECAUSE YOU WILL BE CONSUMING THE FISH RAW, USE ONLY THE FRESHEST TUNA FOR THIS RECIPE, WILD CAUGHT IF YOU CAN FIND IT.
ingredients
2 tablespoons (30 ml) extra virgin olive oil
12 ounces (340 g) tuna steaks
1/3 cup (80 ml) coconut aminos
1 tablespoon (15 ml) lemon juice
3/4 teaspoon grated fresh ginger
1/2 cup (50 g) sliced scallion
Fine sea salt, to taste
prep time
10 minutes
cook time
40 seconds
yield
4 servings
directions
1. Heat the olive oil in a pan over high heat. Add the tuna and sear for 20 seconds per side.
2. Transfer the fish to a cutting board. Slice thinly and arrange on a platter in a single layer.
3. Combine the coconut aminos, lemon juice, and ginger in a small bowl. Mix well and pour over the fish.
4. Sprinkle the scallions over the fish, add sea salt to taste, and chill in the refrigerator for at least 30 minutes before serving.
SMOKED SALMON AND FENNEL SALAD
SALMON IS A FANTASTIC SOURCE OF BENEFICIAL OMEGA-3S, AND SO VERSATILE. IT’S WONDERFUL GRILLED, BAKED, SAUTÉED, RAW—YOU NAME IT. HERE, SMOKED SALMON TAKES CENTER STAGE. DRESSED UP WITH A CITRUSY MARINADE, ITS SMOOTHNESS WORKS WITH THE CRISP FENNEL AND EARTHY BROCCOLI SPROUTS TO CREATE A PERFECT BALANCE OF CONTRASTING FLAVOR AND TEXTURE. ENJOY THIS SALAD AS A SPECIAL LUNCH OR LIGHT DINNER.
ingredients
4 ounces (115 g) smoked salmon
Juice and zest of 1 orange
Juice and zest of 1 lemon
1 teaspoon minced fresh dill, plus extra for garnish
1 fennel bulb (about 8 ounces, or 225 g)
2 to 21/2 ounces (55 to 70 g) watercress, roughly chopped
2 scallions, chopped
1/3 cup (10 g) broccoli sprouts
prep time
15 minutes
yield
3 to 4 servings
directions
1. Carefully separate the slices of salmon and cut into 1-inch (2.5 cm) strips.
2. Place the salmon in a glass bowl and cover with the orange juice and zest, lemon juice and zest, and dill. Toss gently and let the salmon marinate in the refrigerator for no longer than 5 to 10 minutes.
3. Meanwhile, remove the bottom of the fennel bulb with a sharp knife and discard the outer layer. Cut the fennel in half (from top to bottom) and thinly slice.
4. Retrieve the salmon from the refrigerator. Spread the fennel, watercress, scallions, broccoli sprouts, and marinated salmon (with leftover marinade) on a large platter and mix lightly. Garnish with fresh dill.
◁ SALMON POKE BOWL
AH, THE POKE BOWL. NEARLY PERFECT IN ITS SIMPLICITY, THE SALMON POKE BOWL IS SOMETHING I COULD EAT EVERY DAY OF MY LIFE. QUICK, EASY, AND REFRESHING, IT IS A WONDERFUL LIGHT MEAL COMBINING AN ABUNDANCE OF VEGETABLES WITH A HIGHLY NUTRITIOUS SOURCE OF PROTEIN. IF YOU DON’T HAVE (OR DON’T LIKE) SALMON, FEEL FREE TO REPLACE IT WITH TUNA.
ingredients
1 grapefruit
2 kiwis
1 pound (450 g) raw zucchini noodles
4 ounces (115 g) baby arugula
1 cup (30 g) alfalfa sprouts
16 ounces (115 g) raw, sashimi-grade salmon, cubed
3 scallions, finely sliced
1/4 cup (12 g) sliced chives
Fine sea salt, to taste
prep time
15 minutes
yield
4 servings
directions
1. Peel the grapefruit, remove the membrane, and cut into cubes. Peel and dice the kiwis. Combine the zucchini noodles and arugula in a large bowl.
2. Divide the ingredients evenly among 4 bowls or plates in the following order: zucchini mixture, grapefruit, kiwi, alfalfa sprouts, salmon, scallions, and chives.
3. Season with sea salt to taste and drizzle with the Shallot Vinaigrette right before serving.
COCONUT MILK SHRIMP CEVICHE
WHAT MAKES CEVICHE SO DELIGHTFUL? IT’S LIGHT AND CRUNCHY, AND THE COMBINATION OF FRESH LEMONGRASS AND GINGER MAKES IT PARTICULARLY REFRESHING. IT MAKES ME FEEL LIKE I’M ON VACATION. THIS RECIPE TAKES A LITTLE BIT OF CUTTING AND CHOPPING, BUT THE RESULT IS WORTH IT. YOU CAN PREPARE IT IN ADVANCE AND JUST KEEP IT CHILLED UNTIL YOU ARE READY TO SERVE.
ingredients
10 ounces (280 ml) full-fat coconut milk
3 tablespoons (45 ml) lime juice
1 stalk lemongrass, cut in half lengthwise
1 teaspoon fine sea salt, divided
1 cucumber (about 12 ounces, or 340 g), peeled, seeded, and diced
1 mango, peeled, pitted, and diced
1/2 cup (60 g) finely chopped red onion
1/3 cup (6 g) minced fresh cilantro
1/4 cup (3 g) minced chives
1 tablespoon (6 g) grated fresh ginger
2 cloves garlic, minced
20 cooked shrimp
prep time
20 minutes
cook time
10 minutes
yield
4 servings
directions
1. Bring the coconut milk, lime juice, lemongrass, and 3/4 teaspoon of the sea salt to a boil in a saucepan over high heat. Reduce the heat to medium and simmer, covered, for 10 minutes. Strain the liquid and refrigerate.
2. Combine the cucumber, mango, red onion, cilantro, chives, ginger, garlic, remaining 1/4 teaspoon sea salt, and shrimp in a bowl. Pour in the chilled coconut mixture and mix well. Refrigerate until ready to serve.
GARLIC-SEAWEED SHRIMP
SEA VEGETABLES ARE A TERRIFIC SOURCE OF IODINE, VITAMIN B, AND BENEFICIAL DHA OMEGA-3 FATTY ACIDS. THE MOST COMMON OF THESE VEGETABLES ARE DULSE, KOMBU, NORI, AND WAKAME. WHEN COMBINED WITH SWEET SHRIMP AND SHARP GARLIC, THESE BRINY VEGGIES TAKE ON NEW LIFE. STAY AWAY FROM ALGAE SUCH AS CHLORELLA AND SPIRULINA DURING THE ELIMINATION PHASE, THOUGH, AS THEY CAN STIMULATE THE IMMUNE SYSTEM.
ingredients
1 pound (450 g) fresh shrimp, peeled and deveined, tails on
1/3 cup (80 ml) extra virgin olive oil
2 teaspoons (2 g) dried and crushed seaweed flakes (see Note)
2 large cloves garlic, minced
1/4 teaspoon fine sea salt
Garlic-Lemon Mayonnaise to taste
prep time
10 minutes + 30 minutes marinating
cook time
4 minutes
yield
4 servings
directions
1. Place the shrimp in a resealable plastic bag.
2. Combine the olive oil, seaweed flakes, garlic, and sea salt in a bowl. Stir and pour the marinade over the shrimp. Close the bag and massage the shrimp, making sure each shrimp is well coated with the marinade.
3. Refrigerate, massaging the bag a few times, for 30 minutes.
4. Heat a skillet over medium-high heat and add the marinated shrimp. Toss and cook for about 2 minutes on each side, until the shrimp turn pink. Check the seasoning and adjust the salt to taste. Serve with the Garlic-Lemon Mayonnaise as a dip.
◁ BAKED COD “EN PAPILLOTE”
DON’T BE INTIMIDATED BY THE FANCINESS OF “EN PAPILLOTE.” IT JUST MEANS “IN PAPER.” THE FOOD IS SEALED INSIDE A LITTLE PACKET OF PARCHMENT PAPER, WHICH STEAMS IT WHILE PRESERVING THE JUICES AND FLAVOR. YOU CAN PREPARE THE PACKETS A COUPLE OF HOURS AHEAD OF TIME, REFRIGERATE THEM, AND POP THEM IN THE OVEN WHEN YOU’RE READY—CONVENIENCE AND FUN AT THE SAME TIME!
ingredients
1 pound (450 g) young asparagus spears, ends trimmed
4 (6-ounce, or 170 g) cod fish fillets (no thicker than 1 inch, or 2.5 cm)
Fine sea salt to taste
1 lemon, sliced
2 scallions, finely chopped
1/2 cup (65 g) sliced kalamata olives
4 teaspoons capers
4 sprigs fresh thyme
Extra virgin olive oil
prep time
15 minutes
cook time
20 minutes
yield
4 servings
directions
1. Place the oven rack in the middle position and preheat the oven to 400°F (200°C).
2. Cut four 12 x 15-inch (30 x 38 cm) pieces of parchment paper and lay them flat on your workspace with the longer side facing you.
3. Divide the ingredients into 4 even groups. Layer them in the center of each piece of parchment paper in the following order: asparagus, fish fillet, sea salt to taste, lemon slice, scallions, olives, capers, and thyme. Finish with a drizzle of olive oil.
4. Bring the long sides of the parchment paper together and fold several times, sealing tightly. Repeat the same for the left and right side, sealing tightly. There is no right or wrong way to close these packets, as long as they are sealed to prevent the steam from escaping while cooking.
5. Place the packets on a baking sheet. Bake for 15 to 20 minutes, depending on the thickness of the fish.
6. Place each packet on a plate to serve and open carefully. Top each opened packed with a tablespoon (15 ml) of Chimichurri Verde.
◁ NOURISHING SEAFOOD GRATIN
WHEN WE THINK OF GRATINS, WE USUALLY THINK OF LUSH, CHEESY CASSEROLES BAKED IN CREAM. HERE, I’VE CREATED SOMETHING WITH THE SAME RICHNESS, BUT NONE OF THE INFLAMMATION-CREATING INGREDIENTS THAT WE AVOID ON AIP. THIS GRATIN IS DENSELY PACKED WITH NUTRIENT-RICH VEGETABLES, TASTY FISH, AND SMOOTH, SWEET COCONUT MILK. DIG IN! THIS ONE’S GOING TO MAKE YOU HAPPY.
ingredients
2 pounds (900 g) parsnips, peeled and chopped
1 (14-ounce, or 400 ml) can + 1/3 cup (80 ml) full-fat coconut milk, divided
13/4 teaspoons fine sea salt, divided
2 tablespoons (30 ml) coconut oil
12 ounces (340 g) carrots, peeled and thinly sliced
8 ounces (225 g) mushrooms, chopped
1 pound (450 g) skinless cod fillets (or any other white fish), cut into 1-inch (2.5 cm) pieces
3 tablespoons (45 ml) coconut aminos
1 tablespoon (15 ml) fish sauce
11/2 tablespoons (4 g) minced fresh oregano
prep time
20 minutes
cook time
50 minutes
yield
4 to 6 servings
directions
1. Place the parsnips in a pot and cover them with water. Bring to a boil over high heat. Reduce the heat to medium and cook for about 15 minutes, until the vegetables are tender. Drain and transfer to a food processor. Add 1/3 cup (80 ml) of the coconut milk and 3/4 teaspoon of the sea salt, and mix until smooth and creamy. Set aside.
2. Heat the coconut oil in a large skillet over medium heat. Add the carrots, mushrooms, and 1/2 teaspoon sea salt and sauté, stirring a few times, for 10 minutes.
3. Place the oven rack in the top third of the oven and preheat it to 350°F (175°C). Spread the sautéed carrots and mushrooms in the bottom of a baking dish. Top with the fish fillets.
4. Combine the remaining can of coconut milk, coconut aminos, fish sauce, oregano, and remaining 1/2 teaspoon sea salt in a bowl. Mix well and pour over the fish and vegetables.
5. Cover with a layer of mashed parsnips, spreading evenly with a butter knife.
6. Bake for 20 to 25 minutes, until golden. Serve hot.
FISH TACOS
SOME FOODS JUST LEND THEMSELVES TO GOOD TIMES. FISH TACOS ARE ONE OF THEM. THEY ARE FUN TO MAKE, FUN TO EAT, AND, THE BEST PART, FUN TO SHARE. SET UP A BUFFET WITH TOPPINGS, FISH, AND SAUCES, THEN CALL ALL YOUR FRIENDS, AND THE PARTY WILL MAKE ITSELF!
ingredients
20 ounces (560 g) white fish fillets such as cod or mahi mahi
1/3 cup (80 ml) extra virgin olive oil
1/4 cup (4 g) minced fresh cilantro, plus extra for garnish
Juice of 1 lime
1/4 teaspoon garlic powder
1/4 teaspoon fine sea salt
SUGGESTED TACO TOPPINGS:
21/2 cups (220 g) chopped green cabbage
1 cup (110 g) shredded carrots
1 cup (115 g) sliced radishes
1/3 cup (50 g) minced red onion
Lemon and/or limes wedges
prep time
35 minutes + 30 minutes marinating
cook time
6 minutes
yield
4 servings (2 tortillas per person)
directions
1. Place the fish in a resealable plastic bag. Combine the olive oil, cilantro, lime juice, garlic powder, and sea salt in a bowl. Stir and pour the marinade over the fish. Close the bag and massage the fish, making sure it is well coated with the marinade. Refrigerate, massaging the bag a few times, for 30 minutes.
2. Heat a nonstick skillet over medium heat. Take the fish out of the bag, shake off the excess marinade, and cook for 3 to 4 minutes per side, or until the fish flakes easily with a fork. (If using a stainless steel pan, you may have to add some oil to the pan before adding the fish so that it doesn’t stick to the pan too much.)
3. Flake the fish with a fork. Now is a good time for a last fish bone check.
4. If the No-Fail Turmeric Tortillas are cool, reheat before serving. Arrange the toppings in small dishes on the table.
5. Serve the seared fish in warm No-Fail Turmeric Tortillas with the toppings.
QUICK TUNA TARTARE
THIS REFRESHING TUNA TARTARE WORKS WELL AS AN APPETIZER OR PAIRED WITH A SALAD FOR A LIGHT MEAL. IT IS FANCY ENOUGH FOR A LUNCHEON, BUT SIMPLE ENOUGH FOR A WEEKNIGHT. ONLY USE VERY FRESH, SASHIMI-GRADE TUNA FOR THIS RECIPE AND CONSUME IT IMMEDIATELY. IF YOU DON’T HAVE TUNA ON HAND, SALMON MAKES AN EXCELLENT ALTERNATIVE.
ingredients
6 ounces (170 g) very fresh, sashimi-grade tuna
1 avocado, ripe but still firm
1 mango, ripe but still firm
1 zucchini (about 6 ounces, or 170 g)
2 scallions
3 tablespoons (45 ml) lime juice
2 tablespoons (30 ml) extra virgin olive oil
Fine sea salt, to taste
Minced fresh chives, for garnish
prep time
10 minutes
yield
4 to 6 servings
directions
1. Cut the tuna into 1/4-inch (6 mm) pieces (or as close as possible).
2. Peel and cut the avocado, mango, and zucchini into 1/4-inch (6 mm) pieces. Thinly slice the scallions.
3. Combine the tuna, avocado, mango, zucchini, scallions, lime juice, and olive oil in a bowl. Mix carefully using your hands so as not to smash the ingredients. Season with sea salt to taste.
4. Divide the tartare among 4 pretty glass dishes and garnish with chives.
5. Refrigerate for at least 30 minutes before serving. Consume immediately after chilling.