In addition to high quality low-mercury fish, you can purchase organic frozen berries, nuts and oils from Vital Choice.


My favorite products from Vital Choice are products I can’t purchase locally. They include:

  • Traditional canned salmon
  • Ventresca Tuna
  • Sable Fish
  • Sockeye Salmon

The sockeye salmon is so fresh, it is Sushi grade! Sometimes I just defrost and dip it in ginger salad dressing for dinner!

My favorite lunch time meal is mixing either traditional canned salmon (bones, skin etc. for extra calcium) with grapeseed Vegenaise (found at your local health food store) and a touch of Himalayan Crystal Salt. For extra pizzaz, I add fresh organic cilantro, spring onion or purple onion, and dried dillweed. Yum!

The sable fish is truly “melt-in-your-mouth” good! I mix grapeseed Vegenaise with curry spices and a touch of Himalayan Crystal Salt and broil it in the oven for 8 minutes. Amazingly scrumptious and nutritionally packed with Omega-3’s (the good oils).

Just CLICK HERE to purchase these amazing wholesome products from Vital Choice.

Below are some of my favorite “quick” seafood recipes!

Quick Asian Zucchini Salad

Quick Asian Zucchini salad

Quick Asian Zucchini Salad with Crab (PDF)

Here’s a quick, healthy lunch when you’re short on time.  You can make the dressing ahead of time to save even more time.  Feel free to experiment with different types of canned seafood such as Vital Choice tuna, Ventresca tuna (one of my favorites), Crab meat (as pictured) or red Sockeye salmon (lots off Omega 3’s!)

Although toasted sesame oil isn’t as “healthy” as some other fats such as coconut oil, there is nothing that can give the same Asian flavor, so if you’re picky like me, just bless it before using it.


  • 2 small or 1 organic medium/large zucchini
  • 1- 6 oz. can Vital Choice Dungeness Crab Meat (or tuna or salmon)
  • ¼ cup Coconut Aminos (“soy sauce”)
  • 1 TBSP organic rice wine vinegar
  • 2 tsp organic toasted sesame oil
  • Himalayan crystal salt (to taste)
  • Dash white pepper (optional)
  • 1TBSP or more Fresh cilantro, chopped (optional)
  • Any other spices you wish to add

Julienne the zucchini (I used the Veggetti spiral) or use a peeler and make long thin strips and place in a mixing bowl.  Mix in the cilantro.

In a separate bowl, mix the Coconut Aminos, rice wine vinegar, toasted sesame oil, salt, pepper and spices.  Taste a bit to see if you wish to add more spices or vinegar (some people like their dressing more sour)

Add the 2/3 dressing to the vegetables and toss thoroughly.  Place the mixture on a serving plate.

Drain the seafood and place nicely on top of the vegetables. Sprinkle the rest of the dressing over the seafood.  Serve room temperature or cold.

Speedy Sockeye Salmon Dipcsv6_redtresa_can_salmon_final_218-pick

Speedy Sockeye Salmon Dip (PDF)

This is a really quick dip that you can bring to a potluck or make with less “mayo” to use a sandwich filling. Feel free to experiment with different types of cooked seafood such as Vital Choice sockeye salmon (I use canned Sockeye salmon with bones (extra calcium!), Sockeye Salmon Belly called Redtresca (yum!), Ventresca tuna, or Crab meat.  You can change up the spice to create a different flavor! This is easy so have fun with it.


  • 1 can of Vital Choice Sockeye Salmon or other healthy seafood
  • ¼ cup Primal Kitchen Avocado Mayo or homemade mayo
  • ½ tsp Organic Curry Powder or Organic Dillweed seasoning
  • Himalayan Crystal Salt to taste
  • Optional Ingredients:
    • White or black pepper to taste
    • 2 TBSP chopped organic Cilantro (optional) or spring onions or both
    • ¼ cup chopped celery or other crunchy vegetable


  1. Drain seafood (if using canned variety). Believe it or not, I actually drain it into a glass and drink it if it si from Vital Choice!
  2. Dump seafood into a mixing bowl and smash with a fork into small pieces
  3. Add spices and optional vegetables and mix.
  4. Mix in mayo (you may use more or less depending on the consistency you desire) thoroughly.
  5. Refrigerate or serve room temperature with organic crackers or raw organic vegetables.

Homemade Avocado Mayo (made ahead of time):

  • 3 large pastured-raised chicken eggs
  • 1 ¼ tsp dry or organic mustard
  • ¾ – 1 tsp Himalayan Crystal salt
  • ½ organic lemon juice
  • 1 cup organic Avocado oil

Place eggs, mustard, salt and lemon juice into blender (I use a Vitamix) and blend on low.  Slowly increase speed to about ½ max (Variable 5 on Vitamix).  Begin drizzling oil slowly using a container with a spout into the mixture in a thin steady stream through the top of the blender.  Slowly increase speed (Variable 10 on Vitamix) and drizzle in remaining oil (faster once it starts to thicken).  When all the oil has been added, stop the blender and stir in any oil sitting on top.  Refrigerate in a separate container (use within 10 days).  Enjoy!

This mayo can be doctored up with spices such as Sriracha (1-3 tsps) to make spicy mayo to go with Sushi (which I’d only recommend you get from Vital Choice)
Dr. Karen


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