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Lifestyle

CEVICHE, A REFRESHING SEAFOOD DISH TO BEAT THE HEAT

Jo Knows Nutrition

by Joanne Nijhuis

Wanting to boycott your stove in the heat of the summer? Meet ceviche – a Latin American no-fuss, no-cook seafood dish bursting with vibrant flavours and healthful ingredients. Ceviche is easily prepared by marinating fresh seafood in citrus juice typically from lemons or limes. The acidity from the citrus breaks down the protein content of the seafood, giving it a firm texture without heat. Although ceviche tastes similar to cooked seafood, it is classified as raw, so serve it chilled and always use sushi-grade or previously-frozen fish to prevent food-borne illness.

 

Did You Know?

Health Canada states that there are health risks associated with eating raw or undercooked fish. Pregnant women, young children and those with weakened immune systems should avoid consuming raw fish such as sushi, gravlax or ceviche. To reduce the risk of foodborne illness, freeze fish for at least 7 days at -20 Celsius (-4 Fahrenheit) before eating raw and when cooking fish, ensure that the internal temperature reaches at least 70 Celsius (158 Fahrenheit).

 

INGREDIENTS

  • 1 pound (500 grams) halibut, cod, scallops or

shrimp

  • 1 cup (250 ml) freshly squeezed lemon or lime

juice

  • 1 small red onion, sliced
  • 1 tomato, diced
  • 1 cucumber, peeled and diced
  • 1 small jalapeño, finely minced (optional)
  • 1/3 cup (79 ml) fresh cilantro, chopped
  • Salt and freshly ground pepper, to taste

INSTRUCTIONS

  1. Defrost frozen seafood or use sushi-grade seafood instead.
  2. Place the halibut, cod, scallops or shrimp or mixture of these in a bowl.
  3. Pour the lemon or lime juice overtop, ensuring that the seafood is fully submerged.
  4. Cover and refrigerate for 45-90 minutes, stirring occasionally until the fish turns opaque.
  5. Do not marinate for more than 4 hours as the fish will become chalky and tough.
  6. Drain half of the lemon or lime juice.
  7. Add the onion, tomato, cucumber jalapeño (if using), cilantro and salt and pepper. Toss gently to combine.
  8. Serve the Ceviche with tortilla chips or lettuce leaves.

ENJOY!

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com

 

 

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