Busan Market–Style Seafood for One – Part of our Korean Comfort Food for One series
There’s something quietly comforting about seafood cooked simply. No heavy sauces, no complicated techniques — just fresh ingredients, gentle heat, and a meal that tastes clean and nourishing rather than overworked.
This Jagalchi-Inspired One-Pan Seafood Bowl takes its inspiration from Jagalchi Market in Busan, one of South Korea’s most famous seafood markets. Traditionally, seafood here is cooked to order — grilled, simmered, or lightly stewed — often with minimal seasoning to let freshness do the talking. It’s not flashy food. It’s confident food.
For Plan4One, this recipe translates that market-style simplicity into a home-friendly, single-serve dinner that works beautifully with Australian seafood. It’s cooked in one pan, uses just one or two types of seafood (no overwhelming fishmonger decisions required), and leans into the Plan4One philosophy of healthy solo cooking made simple. It’s ideal for nights when you want something lighter but still satisfying — a proper meal that doesn’t feel like a compromise.
Meal Goals
✔ Light but satisfying comfort
✔ Omega-3 and lean protein boost
✔ One-pan, low-mess cooking
✔ Confidence-building seafood recipe
This is comfort food in a quieter key — soothing, nourishing, and just a little bit special.
Why This Dish Works for Solo Eaters
Seafood can feel intimidating when you’re cooking for one — too many options, too much prep, and the pressure to get it “right”. This bowl removes that stress by:
- Using just one pan
- Limiting seafood to 1–2 easy options
- Cooking everything gently and quickly
- Avoiding strong flavours that overpower the fish
It’s flexible, forgiving, and perfect for solo cooks who want to eat more seafood without turning dinner into a project.
Nutrition Snapshot (Approx.)
- Calories: 420–480 kcal
- Protein: 30–35g
- Fat: Low–moderate
- Hero nutrients: Omega-3s, iodine, selenium
- Sodium: Moderate (adjustable)
Light, balanced, and ideal for evenings when heavy food doesn’t appeal.
Ingredients (Single Serve)
Seafood (Choose One or Two)
- 120g white fish (flathead, barramundi, hoki, or whiting)
- OR 6–8 raw prawns, peeled
- Optional: a small handful of mussels or calamari rings
Base & Vegetables
- 1 tsp neutral oil
- 1 clove garlic, finely sliced
- ½ small onion or 1 spring onion, sliced
- ½ zucchini, sliced
- ½ cup napa cabbage or wombok, shredded
Flavour & Finish
- ¼–½ tsp gochujang (optional, mild heat)
- 1 tsp soy sauce
- ½ cup water or light stock
- Sesame oil (a few drops)
- Sesame seeds
- Steamed rice, to serve (½–¾ cup)
Step-by-Step Instructions (Beginner Friendly)
1. Prepare the seafood
Pat seafood dry and set aside. Keep pieces reasonably large to avoid overcooking.
2. Start the base
Heat oil in a medium pan over medium heat. Add onion and garlic and cook gently until fragrant and softened.
3. Add vegetables
Add zucchini and cabbage. Stir for 1–2 minutes until just starting to soften.
4. Build the broth
Stir in gochujang (if using), soy sauce, and water or stock. Bring to a gentle simmer.
5. Cook the seafood
Add seafood to the pan. Cover and cook gently for 3–5 minutes, until just cooked through. Avoid stirring too much.
6. Finish
Drizzle with sesame oil and sprinkle with sesame seeds. Taste and adjust seasoning.
Serve immediately over warm rice.
How to Eat It
Spoon the broth and seafood over the rice rather than mixing everything together.
Let each bite stay distinct — that’s part of the charm.
If you’re adding kimchi on the side, keep it separate and alternate bites.
Storage & Reheating Tips
- Best eaten fresh
- If needed, refrigerate up to 24 hours
- Reheat gently on the stove
- Avoid microwaving if possible (seafood toughens)
Easy Swaps & Variations
- No seafood?
Use firm tofu or tempeh with mushroom stock. - More heat:
Add chilli oil or gochugaru at the table. - Extra veg:
Spinach, bok choy, or snow peas work well. - Low-carb:
Serve without rice and add extra vegetables.
Why This Recipe Belongs in the Series
Korean comfort food isn’t always heavy or spicy. Sometimes it’s about restraint — letting ingredients speak and trusting simplicity. This dish captures that balance beautifully while remaining practical and approachable for solo cooks.
It’s calm food. And that has its place.
If you make this Jagalchi-Inspired One-Pan Seafood Bowl, I’d love to hear what seafood you choose.
Fish? Prawns? A mix?
👉 Leave a comment, share it, or save it for your next lighter dinner.
