Lenten seafood options and how to prepare them

Photographs courtesy of Cold Storage Baked Salmon

As part of the Lenten season sacrifice, Catholics turn to seafood for their Friday practice of abstinence as eating meat is considered indulgent.

From the shores of distant oceans to local fish markets, seafood becomes the focal point of Lenten meals, offering not only sustenance but also a profound connection to faith and tradition. 

Cold Storage highlights the nutritional value, cultural importance and culinary versatility of seafood.

“Our family traditions during Lent include staying home and spending quality time with family. So, everyone tries to come up with their own seafood dish. The kitchen becomes very busy,” shares Cold Storage president Marco Qua. 

Cold Storage presents a wide range of seafood choices and how to prepare them:

Norwegian Salmon Sashimi


The sustainably farmed Norwegian Salmon is a rich source of omega-3 fatty acids, which are essential for heart health and brain function. It also provides high-quality protein, vitamins D and B12 and selenium, offering a range of health benefits including reduced risk of heart disease, improved cognitive function and support for bone health.

Try baking salmon filets with a honey mustard glaze. Mix together honey, Dijon mustard, minced garlic and lemon juice, then spread the mixture over the salmon before baking until flaky and tender.

Sea Bass

Chilean Sea Bass, known for its mild flavor and tender flesh, is a lean source of protein that is low in calories and saturated fat. It provides essential nutrients such as vitamin D, selenium and omega-3 fatty acids, which contribute to heart health, immune function and inflammation reduction.

This fish is perfect for grilling, baking, or pan-searing. For a gourmet twist, try pan-searing sea bass filets with a lemon herb butter sauce. Season the filets with salt, pepper and your favorite herbs, then sear in a hot skillet until golden brown. Finish by adding a squeeze of lemon juice and a dollop of herbed butter for a burst of flavor.

Smoked Salmon

Smoked Salmon retains the nutritional benefits of fresh salmon, including its omega-3 fatty acids, protein and vitamins. It is also lower in calories and saturated fat compared to many other protein sources, making it a nutritious choice for adding flavor to salads, sandwiches, or breakfast dishes.

Create a classic brunch favorite by serving smoked salmon on a toasted bagel with cream cheese, sliced tomato, red onion and capers. Garnish with fresh dill and a squeeze of lemon juice for a refreshing and satisfying meal.

Grilled Shrimp


Shrimp is a low-calorie protein source that is rich in nutrients such as iodine, selenium and vitamin B12. It is also a good source of antioxidants and omega-3 fatty acids, which support heart health and may reduce inflammation. Local Shrimp (or suahe) from LOKAL by Cold Storage has been the company’s pride and joy for over 40 years. 

For a quick and flavorful dish, toss shrimp with olive oil, minced garlic, red pepper flakes and lemon zest, then grill until lightly charred and cooked through. Serve over a bed of whole grain pasta or salad greens.

Local scallops

Scallops are a lean source of protein that are low in calories and fat, yet rich in nutrients such as vitamin B12, magnesium and potassium. They are also a good source of omega-3 fatty acids, which promote heart health and may reduce inflammation.

You can enhance the natural sweetness of local scallops by searing them in a hot skillet with a drizzle of olive oil until golden brown. Finish with a splash of white wine and a squeeze of lemon juice, then serve over a bed of sautéed spinach or risotto for an elegant and nutritious meal.

“We love the fact that buying seafood now is very convenient and no longer as expensive as before. We make sure that during the weeks leading up to lent, the shelves are stocked so that everyone can have great quality seafood at home, just like what our father envisioned,” says Qua, recalling the vision of his father, Mariano Qua, the founder of Sikat Araw Trading and Cold Storage.