Conch Salad, Man!

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
5%
Conch Salad, Man!
45 min.
4
112kcal

Suggestions


Welcome to a taste of the tropics with our vibrant Conch Salad, Man! This refreshing dish is not only a feast for the eyes but also a celebration of flavors that will transport you straight to the sunny shores of South Florida. Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this salad is a versatile addition to any meal, whether as a side dish, antipasti, starter, or snack.

Imagine the crunch of fresh vegetables mingling with the zesty brightness of citrus juices, all brought together with a drizzle of extra-virgin olive oil. The combination of ripe avocado, crisp cucumbers, and colorful bell peppers creates a delightful medley that is both nutritious and satisfying. And while traditional conch may be hard to come by, this recipe offers a fantastic alternative with shrimp, ensuring that everyone can enjoy this tropical delight.

With just 45 minutes of preparation time, you can whip up a dish that not only tantalizes the taste buds but also nourishes the body, clocking in at a mere 112 calories per serving. So gather your ingredients, channel your inner chef, and let’s dive into a culinary adventure that pays homage to the rich flavors of the Caribbean. Your taste buds will thank you!

Ingredients

  • 0.3  haas avocados diced ripe
  • 0.5  cucumber minced peeled (hothouse)
  • tablespoon cilantro leaves fresh chopped
  •  jalapeno minced stemmed seeded
  • tablespoon kosher salt 
  • tablespoons juice of lemon fresh
  • tablespoons juice of lime fresh
  • tablespoons olive oil extra virgin extra-virgin
  • 0.3 cup orange juice fresh
  • 0.5  bell pepper red minced
  • 0.3  onion red minced
  • 0.5 cup tomatoes fresh diced
  • 0.5  bell pepper yellow minced

Equipment

  • bowl

Directions

  1. Combine all of the ingredients except the tomato and avocado in a large bowl. Stir and refrigerate for at least 2 hours to allow the flavors to develop.
  2. To serve, fold in the tomato and avocado.
  3. Transfer to 4 chilled glasses or serving bowls.
  4. Those of us who have lived in South Florida for some time may remember when conch, freshly harvested from the sea, was readily available in grocery stores and fish markets. My first recollection of conch was watching young boys pulling them up onto the pier at Higgs Beach in Key West. A few weeks later, I learned to prepare a truly authentic Bahamian-style conch chowder using giant conch, or Strombus gigas Linnaeus, a mollusk that possesses a large "foot."They meander around on the ocean floor like aquatic peg-leg pirates, "jumping" and rotating to get food. The Bahamians taught us many ways to use this tasty creature and you can still sample fresh conch fritters, cracked conch, conch chowder and even conch carpaccio in Key West. If conch is unavailable, you may easily substitute shrimp in this salad recipe.
  5. From My Key West Kitchen: Recipes and Stories by Norman Van Aken and Justin Van Aken. Text © 2012 by Norman Van Aken; photographs © 2012 by Penny De Los Santos. Published in 2012 by Kyle Books.

Nutrition Facts

Calories112kcal
Protein4.06%
Fat68.79%
Carbs27.15%

Properties

Glycemic Index
67
Glycemic Load
1.56
Inflammation Score
-7
Nutrition Score
8.6204349463401%

Flavonoids

Cyanidin
0.04mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.56mg
Hesperetin
3.61mg
Naringenin
0.59mg
Apigenin
0.01mg
Luteolin
0.3mg
Isorhamnetin
0.34mg
Kaempferol
0.07mg
Myricetin
0.07mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:112kcal
5.6%
Fat:9.09g
13.99%
Saturated Fat:1.27g
7.94%
Carbohydrates:8.08g
2.69%
Net Carbohydrates:6g
2.18%
Sugar:3.77g
4.19%
Cholesterol:0mg
0%
Sodium:1748.51mg
76.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.21g
2.42%
Vitamin C:68.93mg
83.55%
Vitamin A:775.79IU
15.52%
Vitamin K:12.8µg
12.19%
Vitamin E:1.78mg
11.85%
Folate:38.14µg
9.54%
Vitamin B6:0.17mg
8.51%
Fiber:2.08g
8.3%
Potassium:286.16mg
8.18%
Manganese:0.12mg
6.11%
Copper:0.1mg
4.79%
Magnesium:17.8mg
4.45%
Vitamin B5:0.42mg
4.22%
Vitamin B1:0.06mg
4.09%
Vitamin B3:0.75mg
3.77%
Phosphorus:33.55mg
3.36%
Vitamin B2:0.06mg
3.35%
Iron:0.46mg
2.54%
Zinc:0.28mg
1.85%
Calcium:17.72mg
1.77%
Source:Epicurious