Seafood teppanyaki is made from a mixture of seafood such as fish, mussels, squid, scallops, clam and any other available seafood. It involves seasoning with salt and pan grilling making it one of the easiest seafood meals to prepare.
A teppan is the most preferred tool to be used in seafood teppanyaki but any other equipment made of thick iron such as a barbecue flat grill or a thick skillet can equally be used. The flat cooking pan needs to be heavy duty so as to give the seafood a charring feel while cooking it at the fastest time possible to improve its flavor.
The food can be served either with rice or on its own. A variety of sauces can also be included in the dish to give it taste. Please take a look at my buying guide for everything you might need to do it in your own home.
Total cooking time
- 150 g cubed piece white fish fillet
- 150 g cubed piece salmon fillet
- 1 large cleaned and sliced squid
- 12 pieces mussels
- 12 pieces scallops, off the shell
- 3 pieces halved shiitake
- 4 pieces chopped spring onions
- Japanese sesame sauce for serving
- Yum Yum sauce for serving
- Ponzu sauce for serving
- Crumbled nori for serve
- 1 cup Japanese soy sauce
- ½ cup sake
- 1 teaspoon sesame oil
- 100 ml mirin
- 4 pieces ginger, thinly sliced
Instructions for cooking the seafood Teppanyaki
Mix all the ingredients and set aside.
- Heat up a teppan/a large skillet/ a barbecue plate.
- Toss together scallops, shiitake, squid, salmon, white fish and spring onions in oil and then set aside.
- Cook the onions spring and the shiitake, only turning it once, then set aside.
- In small portions, add the seafood and cook turning it only once then set aside.
- Add the mussels and cook them until the shells open. Remove the shells from the skillet leaving only the mussels and the juices. Toss the mushrooms, seafood and spring onions.
- Season with salt then serve it with cooked rice. Top the dish with Japanese sesame sauce, ponzu sauce, Yum Yum sauce, and crumbled nori and serve with dipping sauce.
Health Benefits of eating seafood
Fish is well known for the health benefits that come with it. Including fish regularly in your diet regularly can help in keeping a number of diseases at bay, especially heart related conditions. It is recommendable that you take fish at least twice a week.
Fish is high in protein and omega 3 acids while low in calorie. Our bodies require omega 3 acids to maintain a healthy state and they cannot be acquired naturally. Below are a few of the health benefits that come with Japanese teppan:
- Reduces heart-related health conditions
Omega 3 acids prevent blood clotting, normalizing your heart rate, lower blood pressure and reduce fat levels in your blood just to name but a few. They also have anti-inflammatory properties that play a role in reducing heart complications. Omega 3 supplements and fish oil tablets are common in medications given to victims of heart conditions.
Studies have shown that omega 3 acids, that you acquire from eating fish, have the potential to reduce the risk of getting cancers such as oesophagus, colon, breast, prostate and ovary by up to 50%.
- Inflammatory conditions
The fatty acids found in fish have proved to be effective in reducing inflammation. This makes the acids useful in preventing inflammatory conditions such as psoriasis (skin condition), arthritis and other autoimmune diseases.
- Helps brain development
High levels of fatty acids like salmon and tuna in fish have been found to help in brain development especially in children. There are chances that these acids could even help victims of ADHD disorders.
- Improves skin and hair
One disadvantage of diets that are low in fat is that they deprive your hair and nails of enough fat leaving the fragile and dry. However, fish contains healthy fatty acids that can help improve the condition of your hair and nails.
- Helps in pregnancy
Eating fish during pregnancy and breastfeeding is not only beneficial for the mother by helping reduce chances of miscarriages and premature labor, but can be also be of great importance to the infant by providing it with nutrients during breastfeeding. Omega 3 acids come with a lot of benefits during the baby’s early stages of growth.
- Reduces risk of Alzheimer’s
Eating fish at least once a week can help reduce risks of dementia, including Alzheimer’s in aging adults. The fatty acids that are present in fish boosts development of brain tissues as well as preserve gray-matter neurons. This creates bigger cells in the part of the brain that is responsible for learning and memory.
- Improve eyesight
Omega 3 acids that are present in fish are known to help in retinal tissue development which in turn improves your eyesight. It has also been found that infants whose mothers eat fish while breastfeeding tend to develop better eye sights.
Tips for getting the Best and fresh Seafood
- Fresh fish should not smell
When making your purchase, watch out for smelly fish since that’s a sign that it might not me fresh. If there is no smell coming from the fish counter but your fish smells ‘fishy’, chances are the fish has gone bad.
- Dull-looking fish may not be fresh
A fresh salmon should have a shiny and bright look. It should be clean, firm and evenly colored. A fish with good omega 3 acids should have natural white marbling.
- Check the eyes
Fresh fish should have protruding clear eyes with no cloudiness.
- Check the gills
The gills say a lot about the fish and that’s one part you should definitely check. They should be red or bright pink and wet if the fish is still fresh.
- Wild Alaskan salmon is eco-friendly
Wild Alaskan salmon is considered the best, therefore any frozen at sea, canned or fresh salmon from Alaska is a great option.
- Check cuts of fish.
Fish steaks and fillets should be slightly wet and without any color change.