Hey there,
Sorry for the delay in responding here. Hopefully I can give you some good pointers that will make it worth the wait.
Since Firebase has a NoSQL datastore, it is naturally going to be different from your traditional SQL datastore. Generic posts on migrations from NoSQL to SQL (I found a bunch just from Googling) most likely apply for Firebase. But in general, instead of tables like we have in the SQL world, with Firebase you have nodes. A quick migration would then be to convert every table in your SQL database to a node in your Firebase database. Foreign keys would be represented by using a list of IDs into another node in your Firebase database. You can even
enforce schema (this is an integer versus this a string less than 100 characters long), using our Firebase Rules. So you can make your NoSQL database behave very much like a SQL one.
One thing to note is that doing joins on a NoSQL database is not straightforward. If there is a query you'd like to do which involves a join, it is sometimes best to create a new node which duplicates the data for both items being joined. You should feel comfortable doing this. Data storage is cheap, but query operations are not.
As for your request for a 'clear example on how to structure "seed data" for use in Firebase,' what kind of example are you looking for? If you can give me a specific use case, I'd be happy to put something together for you. I know you mentioned countries, but what exactly do you want to store with regards to countries?
Jacob