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Welcome to my culinary world where I explore unique and flavorful recipes that fit the Mediterranean Diet. Today, we’re diving (pun intended) into an unexpected yet delightful combination – Seafood Sauerkraut. This dish, also known as “Choucroute de la Mer”, is a fantastic twist on the classic choucroute, offering a balance of tangy, salty, and fresh flavors that will astonish you. It never fails to elicit awe and compliments when I serve it to my guests.
Seafood Sauerkraut is a creative variation of the traditional sauerkraut dish. Originating from France, this sea-inspired version is particularly popular in coastal regions like Brittany. As a matter of fact, my first encounter with it was in the beautiful port town of Quiberon, on the South Coast of Brittany. Traditionally served with a beurre blanc (butter sauce) or a cream sauce, our recipe incorporates a healthier, equally flavorful shallot dressing.
The Benefits of Fermented Sauerkraut
Sauerkraut, a fermented cabbage dish, boasts numerous health benefits that make it an excellent addition to your diet. First and foremost, it’s a probiotic powerhouse. The fermentation process encourages the growth of beneficial bacteria, known as probiotics, which are essential for gut health. These probiotics can aid digestion, boost immunity, and even improve mental health.
Sauerkraut is also rich in dietary fiber, making it great for weight management. The high fiber content can help keep you feeling full, reducing the likelihood of overeating. Moreover, it’s low in calories and fat, yet high in essential nutrients, making it a healthy choice for those watching their weight.
The nutritional profile of sauerkraut is impressive indeed. It’s packed with Vitamin C, a powerful antioxidant that aids in tissue repair and immune function. It also contains Vitamin K, which is essential for bone health and proper blood clotting.
Furthermore, sauerkraut is a good source of iron, which is vital for creating red blood cells and transporting oxygen throughout the body. This makes it beneficial for preventing anemia and promoting overall energy levels.
Lastly, due to its fermentation, sauerkraut has a unique ability to enhance the bioavailability of nutrients in your food. This means it can help your body absorb more nutrients from the foods you eat, amplifying their health benefits.
In conclusion, incorporating sauerkraut into your diet can offer a number of health benefits. From promoting gut health to aiding weight management and boosting nutrient absorption, this humble fermented food is a nutritional superstar.
A Brief History of Sauerkraut and the Sea
In the days of old, fishermen were known not just for their prowess at sea but also for their ability to preserve food for their long voyages. Among the staples they carried were sauerkraut and dried fish. The sauerkraut, rich in vitamin C, was a crucial ingredient that helped them stave off scurvy. The dried fish, on the other hand, was carried as a reserve food of last resort, providing them with protein.
This combination wasn’t just practical; it’s also delicious. Hence, it’s no surprise that the French conceived a scrumptious dish such as Choucroute de la Mer. Legend has it that in the late 1970s, a chef named Guy-Pierre Baumann revolutionized the classic choucroute by substituting pork with fish, giving birth to “Choucroute au Poisson”.
This innovative dish originally featured a trio of fish – halibut, salmon, and smoked haddock – nestled in sauerkraut and bathed in a sauce of Alsatian Riesling and butter. Occasionally, mussels were also incorporated for an additional layer of flavor.
Initially, this Seafood and Sauerkraut combination was a traditional fare served in the riverside villages of Alsace, along the Rhine’s banks. Today, it has become a staple in France, with restaurants across the country featuring it on their menus.
And naturally, trust me to put a healthy spin on it so you can enjoy it guilt free! Let’s get cooking!
Recipe Ingredients
For the Shallot Sauce, you’ll need:
- Shallot: Adds a mild, sweet flavor, and is rich in antioxidants.
- Dijon Mustard: Provides a tangy kick, and boosts metabolism.
- Lemon Juice: Adds freshness and vitamin C.
- White Balsamic Vinegar: Offers a delicate sweetness and aids digestion.
- Kosher Salt, Fresh Ground Pepper: To enhance all other flavors.
- Extra Virgin Olive Oil: Gives a rich texture and heart-healthy fats.
For the Seafood Sauerkraut, you’ll need:
- Fermented Sauerkraut: The star ingredient, packed with probiotics.
- Fresh Salmon Fillets: Rich in omega-3 fatty acids, add a fatty counterpoint.
- Shrimp: Adds a touch of sweetness and is high in protein.
- Mussels: Bring a taste of the sea and are a great source of B12.
- Smoked Trout or Haddock: Gives a smoky flavor and high in omega-3.
- Caraway Seeds: Enhance the flavor of sauerkraut and aid digestion.
- Dry White Wine: Adds a depth of flavor.
How to Make Seafood Sauerkraut
Please see the full recipe below for detailed instructions on how to prepare the shallot sauce and sauerkraut. It involves blending the sauce ingredients, cooking the sauerkraut with caraway seeds and wine, then adding the seafood in stages.
Blend the Shallot Sauce:
Cook the Seafood Sauerkraut:
Recipe Tips and FAQ’s
- Choosing the right sauerkraut: For optimal probiotics benefits, opt for fermented sauerkraut packaged in a bag. The pasteurization process used for canning or jarring sauerkraut eliminates live probiotics, making these options less beneficial.
- Fish selection: A wide variety of fish and seafood can be used in this recipe. Salmon is particularly suitable as its fatty content counterbalances the acidity of the sauerkraut. Halibut, seabass or monkfish are also delicious. Clams can replace mussels. And for an even more sophisticated version, try to include sea scallops!
- Reducing sodium levels: This recipe has a relatively high sodium content due to the inclusion of sauerkraut and smoked fish. To decrease the sodium content, you can briefly rinse the sauerkraut with cold water. However, bear in mind that this rinsing might also wash away some of the healthy probiotics present in sauerkraut.
- Shrimp preparation: If you’re using frozen shrimp, ensure they’re thoroughly defrosted before you start cooking.
- Mussel preparation: There’s no need to defrost frozen mussels. However, since they require slightly longer cooking time than fresh ones, add them to the pot simultaneously with the shrimp.
- Cooking smoked fish: Smoked fish should not be cooked for too long as it can fall apart. Avoid fresh smoked salmon; instead, use a hot smoked fish.
- Using shallot sauce: You might not need to use all of the prepared shallot sauce for this recipe. The leftover sauce can double up as a fantastic salad dressing and can be stored in your refrigerator for a few days.
Serving Suggestions for Seafood Sauerkraut
This dish pairs wonderfully with spaetzle, roasted potatoes, or roasted root vegetables.
Serve with a chilled dry white wine such as Riesling, Sylvaner, Chardonnay or Sauvignon Blanc. Pinot Noir is also a good choice if you want to stick to red wine.
Storage Instructions
Leftovers can be stored in an airtight container in the fridge for up to 2 days. Reheat gently to avoid overcooking the seafood.
Conclusion
Our Seafood Sauerkraut recipe is not just an easy way to cook with sauerkraut but also a unique culinary adventure. It’s a delightful combination of tangy sauerkraut, succulent seafood, and vibrant shallot sauce. Try it today and discover a new favorite! And you won’t even have to face the rough seas!
More delicious recipes
Healthy Salmon Dinner with Broccoli and Potatoes
Walnut Crusted Salmon with Shallot Dressing
Seafood Sauerkraut (Choucroute de la Mer)
Equipment
Ingredients
Shallot sauce
- 1/4 cup shallot minced
- 1 tbsp Dijon mustard
- 2 tbsp Lemon juice
- 2 tbsp White balsamic vinegar
- 1/2 tsp Kosher salt
- 1/4 tsp Fresh ground pepper
- 1/2 cup Extra Virgin Olive Oil
Seafood Sauerkraut
- 64 oz Fermented sauerkraut
- 1.5 lb fresh salmon fillets (6 x 3 oz pieces)
- 12 shrimp peeled and deveined, tail on
- 12 mussels fresh or frozen
- 4 oz smoked trout or haddock or other smoked white fish
- 1 tsp caraway seeds
- 3/4 cup dry white wine
Instructions
Shallot sauce
- Place all ingredients except the oil in a blender. Process until smooth.
- Open the blender carefully, add the olive oil. Pulse a few times until emulsified. Do not overprocess or the oil may turn bitter.
- Reserve at room temperature while you cook the sauerkraut.
Seafood Sauerkraut
- Drain sauerkraut in a colander. Optionally, if you are concerned about the sodium level of this recipe, rinse it briefly with cold water to remove excess salt. (see note below).
- Place sauerkraut, caraway seeds and white wine in a large sauté pan with a lid. Cover and bring to a gentle boil over medium high heat, stirring occasionally
- Season salmon fillets with salt and pepper. Once the sauerkraut is warm, place salmon on top. Cover and cook 5 minutes.
- Add shrimp to the pan. Cover again and cook 2 minutes. If using frozen mussels, add them at this stage as well; if using fresh mussels, add them in the next stage.
- Add mussels and smoked fish, cover and cook another 4 minutes.
- Serve warm, topped with a drizzle of shallot sauce.
Notes
- Choosing the right sauerkraut: For optimal probiotics benefits, opt for fermented sauerkraut packaged in a bag. The pasteurization process used for canning or jarring sauerkraut eliminates live probiotics, making these options less beneficial.
- Fish selection: A wide variety of fish and seafood can be used in this recipe. Salmon is particularly suitable as its fatty content counterbalances the acidity of the sauerkraut. Halibut, seabass or monkfish are also delicious. Clams can replace mussels. And for an even more sophisticated version, try to include sea scallops!
- Reducing sodium levels: This recipe has a relatively high sodium content due to the inclusion of sauerkraut and smoked fish. To decrease the sodium content, you can briefly rinse the sauerkraut with cold water. However, bear in mind that this rinsing might also wash away some of the healthy probiotics present in sauerkraut.
- Shrimp preparation: If you’re using frozen shrimp, ensure they’re thoroughly defrosted before you start cooking.
- Mussel preparation: There’s no need to defrost frozen mussels. However, since they require slightly longer cooking time than fresh ones, add them to the pot simultaneously with the shrimp.
- Cooking smoked fish: Smoked fish should not be cooked for too long as it can fall apart. Avoid fresh smoked salmon; instead, use a hot smoked fish.
- Using shallot sauce: You might not need to use all of the prepared shallot sauce for this recipe. The leftover sauce can double up as a fantastic salad dressing and can be stored in your refrigerator for a few days.
This is one of the amazing dishes that I have ever eaten. I remember the first time trying it in a small seaside town in Brittany and being stunned at how delicious it was. The ingredients don’t feel like they should go together, BUT THEY DO! Fantastic!
Supposedly, Captain Cook believed sauerkraut could be used (as you say above) to prevent scurvy among his crew.
Prior to a long voyage, he loaded barrels of the stuff into his hold. After a couple of weeks, when the fresh citrus (see: etymology of “limeys”) was no longer available, he required his crew to eat a portion with each evening meal. Within a week, he had a mutiny on his hands, forcing him to throw the sauerkraut overboard. The crew suffered from scurvy on that voyage.
On the next long voyage, he again loaded sauerkraut into the hold. But this time, he only required his officers to eat it, keeping it away from the crew. Within a week, he had a mutiny on his hands, the enlisted seamen DEMANDING their sauerkraut. He hemmed and hawed… “I don’t know if we have enough, but if you’re serious, of course you may have some.”
Of course he had more than enough. The crew did not suffer from scurvy then, or ever again.
I’ll try this one. I’m dubious, but you’ve never steered me wrong. We’ll need to substitute for the salmon; Betsy’s gut violently reacts to it.
Merci bieng 😉
I love the detailed historical account, Randy! I had read a shorter version but I like yours better! In lieu of salmon, I recommend halibut or monk fish if you can find it (poor man’s lobster!). Seabass, of course, but it’s expensive. And I promise you won’t be disappointed. The shallot sauce is what really brings it all together, and much healthier than a beurre blanc. Bon appetit, mon ami!