Easy Seafood Salad with Homemade Thousand Island Dressing
This dish is a glamorous yet light salad that pairs the creamy, tangy notes of a classic Thousand Island dressing with plump, savory seafood and crunchy vegetables.
Dressings can often be high in calories, but by making your own and controlling the oil content, you can enjoy a healthier version that makes it much easier to incorporate plenty of vegetables into your daily life.
The Story Behind the Name🌏
The name “Thousand Island” comes from the beautiful Thousand Islands region along the border of the U.S. and Canada. It is said that the finely chopped ingredients in the dressing represent the countless islands floating in the blue sea.
The Secret to Perfect Seafood: The Brine Thaw
To prevent your frozen seafood mix from shrinking or becoming dry, use the 3% Saltwater Method. This counteracts osmotic pressure, keeping the seafood plump and removing any “fishy” odors.
- The Ratio: 200ml water + 6g salt for every 150g of seafood.
- The Time: Soak for approximately 1 hour.
Nutrition Facts (Per 2 Servings); Seafood Salad with Homemade Thousand Island Dressing
| Metric | Dressing Only | Total Dish |
| Calories | 140 kcal | 204 kcal |
| Protein | 1.0 g | 10.5 g |
| Fat | 11.7 g | 12.2 g |
| Carbs | 9.0 g | 15.1 g |
| Sodium | 1.9 g | 2.6 g |
Ingredients (Serves 2);Seafood Salad with Homemade Thousand Island Dressing
The Salad Base:
- Frozen seafood mix: 60g
- Asparagus: 20g
- Lettuce: 40g
- Bell peppers (Red & Yellow): 20g
- Red onion: 20g
- Tomato: 20g
The Dressing (The “☆” Mix):
- Ketchup: 25g (Heinz recommended for the garlic hint)
- Half-calorie Mayonnaise: 20g
- Olive oil: 6g
- White wine vinegar: 3g
- Worcestershire sauce: 3g
- Lemon juice: 3g
✨Optional:
- Heinz ketchup already contains a hint of garlic, which adds great depth. However, if you are using a brand like Kagome (which is garlic-free), I recommend adding a small amount of grated garlic to achieve that authentic, savory flavor.
- For an Authentic Touch: Add finely chopped pickles to the mixture. The crunchy texture and tangy zest will bring your homemade dressing closer to the original version and perfectly complement the sweetness of the seafood.
Seafood Salad with Homemade Thousand Island Dressing Preparation Steps
- Prep the Seafood: Thaw the seafood mix in 3% saltwater for 1 hour. Once thawed, drain and rinse.
- Prep the Asparagus: Use a peeler to remove the tough outer skin from the lower part of the asparagus spears. Then, cut them diagonally into bite-sized pieces.
- Blanch: Boil the seafood mix and the prepared asparagus together for 2 minutes. Drain immediately and let them cool (you can use an ice bath to keep the asparagus bright green).
- Prep the Veggies: * Tear the lettuce into appropriate sizes.
- Slice the red onion thinly; soak in water for a few minutes to remove the sharpness, then squeeze dry.
- Slice the peppers into strips and cut the tomato into bite-sized pieces.
- Whisk the Dressing: In a small bowl, combine the ketchup, half-calorie mayonnaise, lemon juice, olive oil, white wine vinegar, and Worcestershire sauce.
- Tip: If using a garlic-free ketchup like Kagome, add a tiny bit of grated garlic here.
- Assemble: Arrange the fresh vegetables and seafood beautifully on a plate and drizzle with your homemade dressing.
💡Pro Tip: This dressing isn’t just for seafood! It tastes incredible as a spread for hamburgers or a topping for hot dogs.
🌸Looking for more Asparagus inspiration?
If you enjoyed the snap and aroma of the asparagus in this salad, you’ll love these curated ideas: 👉 [Recommended recipes using Asparagus]
📖Related Link: Read the Japanese version of this article here! []
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