Ghanaian Seafood & Veggie Delight Salad
Inspired by the vibrant culinary traditions of Ghana, this Seafood & Veggie Delight Salad is a colorful celebration of fresh ingredients and tantalizing flavors. Infused with brilliantly grilled seafood, crunchy vegetables, and a touch of decadence through creamy dressings, this dish brings the essence of West African cuisine to your table. While it traditionally leans towards indulgence with rich mayonnaise or salad cream, this recipe emphasizes fresh produce and wholesome ingredients, making it a balanced and appetizing option. Perfect for gatherings, this salad is a feast for both the eyes and palate!
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
Whole fresh sardines
200 g (scaled, gutted, and washed)
Fresh tuna steaks
200 g (cleaned)
Round iceberg lettuce
1 (shredded)
Tomatoes
4 (deseeded and sliced)
Red onions
2 (finely sliced)
Green beans
175 g (topped and tailed, sliced and steamed, then chilled)
Fresh garden peas
100 g (lightly blanched, then drained and chilled)
Canned organic cannellini beans
200 g (drained and chilled)
Smoked salmon
150 g (cut into strips)
Sea salt
1 teaspoon
Fresh coarse ground black pepper
1 teaspoon
Large eggs
4-6 (soft-boiled, shelled and quartered)
Salad cream or mayonnaise
to taste
Instructions
1
Preheat your grill to medium heat.
2
Season the whole sardines and fresh tuna steaks with a pinch of sea salt and black pepper. Place them on the grill rack and cook for 10-15 minutes, turning halfway through until they are cooked through and nicely charred. Once grilled, allow them to cool, then refrigerate to chill.
3
In a large mixing bowl, combine the shredded iceberg lettuce, sliced tomatoes, and finely sliced red onions.
4
Add the steamed green beans, blanched garden peas, drained cannellini beans, and strips of smoked salmon to the mixture, gently mixing them together.
5
Flake the chilled grilled tuna and add it to the salad bowl, seasoning with sea salt and black pepper. Carefully fold in the grilled sardines and garnish the salad with the quartered soft-boiled eggs, arranging them beautifully on top.
6
Cover the salad bowl with cling film and chill in the fridge for at least 30 minutes before serving to allow the flavors to meld.
7
When ready to serve, dress the salad with your preferred amount of salad cream or mayonnaise. For a healthier dressing option, mix 3 parts olive oil with 1 part balsamic vinegar, season with salt and pepper, and toss gently.
8
Pair the salad with warm toasted baguette, ciabatta, or traditional hard dough bread for a complete meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Ghanaian Seafood & Veggie Delight Salad?
It is a vibrant, colorful salad inspired by West African culinary traditions, featuring grilled seafood, crunchy vegetables, and creamy or vinaigrette dressings.
What types of seafood are included in this recipe?
The recipe includes whole fresh sardines, fresh tuna steaks, and strips of smoked salmon.
How should the sardines be prepared before cooking?
The whole fresh sardines should be scaled, gutted, and washed before seasoning and grilling.
How are the tuna steaks cooked for this salad?
The fresh tuna steaks are seasoned with sea salt and black pepper, then grilled on medium heat for 10-15 minutes until charred and cooked through.
What kind of lettuce is used in the base?
One whole round iceberg lettuce is shredded to form the base of the salad.
Can I use canned tuna instead of fresh steaks?
While the recipe calls for grilled fresh tuna steaks for the best flavor, canned tuna can be used as a convenient substitute.
Does the recipe include eggs?
Yes, the salad is garnished with 4 to 6 soft-boiled eggs that have been shelled and quartered.
How long should the seafood be grilled?
The seafood should be grilled for 10-15 minutes, turning halfway through the process.
Should the grilled seafood be served hot or cold?
After grilling, the seafood should be allowed to cool and then refrigerated so it is served chilled.
What specific vegetables are added to the salad?
The salad includes shredded iceberg lettuce, sliced tomatoes, red onions, steamed green beans, and blanched garden peas.
How are the green beans prepared?
The green beans are topped and tailed, sliced, steamed, and then chilled before being added to the mix.
What are the dressing options?
You can use salad cream or mayonnaise to taste, or a lighter vinaigrette made of olive oil and balsamic vinegar.
Is this seafood salad considered healthy?
Yes, the recipe emphasizes fresh produce, wholesome legumes, and grilled proteins, making it a balanced meal option.
How do I make the healthier vinaigrette dressing mentioned?
Mix 3 parts olive oil with 1 part balsamic vinegar, then season with sea salt and black pepper.
What type of beans are used in the recipe?
The recipe calls for 200 grams of canned organic cannellini beans, which should be drained and chilled.
What bread pairs well with this Ghanaian salad?
It pairs perfectly with warm toasted baguette, ciabatta, or traditional African hard dough bread.
How long should the salad chill before serving?
It is recommended to cover the salad with cling film and chill it in the fridge for at least 30 minutes to let the flavors meld.
How should the tomatoes be prepared?
Use four tomatoes that have been deseeded and sliced.
How many eggs are needed for the garnish?
The recipe suggests using between 4 to 6 large eggs.
How are the garden peas prepared?
The fresh garden peas are lightly blanched, then drained and chilled.
Is this dish spicy?
No, the dish is savory and fresh, seasoned only with sea salt and coarse ground black pepper without heat-based spices.
What makes this dish inspired by Ghana?
The combination of grilled fish, legumes, and boiled eggs with fresh produce is a hallmark of many coastal West African salad traditions.
How is the smoked salmon incorporated?
The smoked salmon is cut into strips and gently mixed into the vegetable and bean mixture.
How is the salad garnished?
It is garnished with quartered soft-boiled eggs and the grilled sardines, arranged beautifully on top.
Can this salad be used for meal prep?
Yes, because the components are chilled, it can be prepared in advance, though it is best to add the dressing just before serving.
How should the red onions be cut?
The red onions should be finely sliced to ensure they blend well with the other ingredients.
What basic seasonings are used?
The recipe uses sea salt and fresh coarse ground black pepper to season both the seafood and the salad.
Can I substitute other types of fish?
Yes, while sardines and tuna are traditional, you could use other grilled firm fish like mackerel or tilapia.
How much salad cream should be used?
The amount of salad cream or mayonnaise is added according to your personal preference or taste.
What is the first step of the instructions?
The first step is to preheat your grill to medium heat.