Caribbean Seafood Salad

Gluten Free
Dairy Free
Health score
19%
Caribbean Seafood Salad
45 min.
4
333kcal

Suggestions


Escape to the vibrant shores of the Caribbean with our delightful Caribbean Seafood Salad, a dish that offers a perfect blend of flavors and textures while being gluten-free and dairy-free. This vibrant salad is not just a meal; it's a celebration of fresh seafood and exotic fruits that will transport your taste buds to sun-kissed beaches and warm ocean breezes.

With tender bay scallops and juicy shrimp cooked to perfection, this salad provides a source of lean protein to keep you satisfied. The addition of firm-ripe mango and creamy avocado not only enhances the nutritional value but also adds a tropical sweetness that balances the heat from the spices and hot sauce. The unique combination of ground cinnamon, cumin, and ginger infuses the dressing with a warm, fragrant aroma that complements the seafood beautifully.

The dish comes alive with colorful baby lettuce and fresh avocado, making it visually appealing while being a delight to your palate. Ready in just 45 minutes and serving four, this Caribbean Seafood Salad is perfect for lunch or dinner. Whether you’re entertaining guests or craving a refreshing meal for yourself, this recipe encapsulates the essence of Caribbean cuisine while adhering to dietary preferences. Dive into this refreshing, zesty salad and let every bite whisk you away to a tropical paradise!

Ingredients

  • oz firm-ripe avocado 
  • ounces bay scallops rinsed
  • clove garlic peeled
  • 0.3 teaspoon ground cinnamon 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground ginger 
  • 0.5 teaspoon hot sauce 
  • 0.3 cup juice of lime 
  • 1.3 lb firm-ripe mango 
  • 12 oz baby lettuce salad mix rinsed
  • 0.5 cup salad oil 
  • 0.5 teaspoon salt 
  • ounces shrimp shelled deveined rinsed per lb.),

Equipment

  • food processor
  • bowl
  • frying pan
  • blender

Directions

  1. In a 5- to 6-quart pan over high heat, bring 2 1/2 to 3 quarts water to a boil.
  2. Add shrimp and cook for 1 minute.
  3. Add scallops, cover tightly, and remove pan from heat.
  4. Let stand until shrimp and scallops are barely opaque but still moist-looking in center of thickest part (cut to test), 2 to 3 minutes.
  5. Drain and rinse in cold water until cool.
  6. Meanwhile, peel and pit mango. Slice fruit lengthwise about 1/2 inch thick. Coarsely chop enough of the scraps to make 1/2 cup. In a blender or food processor, whirl chopped mango, oil, lime juice, cumin, ginger, cinnamon, and garlic until smooth.
  7. Add 1/2 teaspoon hot sauce and 1/2 teaspoon salt; taste, and add more hot sauce and salt if desired.
  8. Peel and pit avocado. Slice lengthwise about 1/2 inch thick.
  9. In a large bowl, gently mix shrimp and scallops, mango dressing, salad mix, and mango slices. Mound equal portions on four dinner plates.
  10. Garnish with avocado slices and taro chips.
  11. Add salt to taste.

Nutrition Facts

Calories333kcal
Protein24.61%
Fat38.6%
Carbs36.79%

Properties

Glycemic Index
32.94
Glycemic Load
10.32
Inflammation Score
-9
Nutrition Score
22.606086772421%

Flavonoids

Cyanidin
0.33mg
Delphinidin
0.03mg
Pelargonidin
0.03mg
Catechin
2.44mg
Epicatechin
0.21mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.33mg
Hesperetin
1.36mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.07mg
Myricetin
0.1mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:333.23kcal
16.66%
Fat:15.18g
23.36%
Saturated Fat:1.9g
11.88%
Carbohydrates:32.56g
10.85%
Net Carbohydrates:26.29g
9.56%
Sugar:20.08g
22.31%
Cholesterol:104.89mg
34.96%
Sodium:622.06mg
27.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.78g
43.56%
Vitamin C:82.17mg
99.6%
Vitamin A:2596.4IU
51.93%
Phosphorus:398.28mg
39.83%
Folate:149.05µg
37.26%
Copper:0.55mg
27.64%
Potassium:955.12mg
27.29%
Fiber:6.27g
25.09%
Vitamin E:3.48mg
23.17%
Manganese:0.45mg
22.64%
Vitamin B6:0.44mg
22.13%
Vitamin K:22.02µg
20.97%
Magnesium:75.25mg
18.81%
Vitamin B3:2.87mg
14.33%
Vitamin B12:0.8µg
13.32%
Zinc:1.99mg
13.27%
Vitamin B5:1.32mg
13.16%
Selenium:8.95µg
12.79%
Vitamin B2:0.18mg
10.79%
Iron:1.84mg
10.23%
Calcium:80.7mg
8.07%
Vitamin B1:0.11mg
7.62%
Source:My Recipes