Crispy Squid and Cracked Conch Salad with Orange-Chipotle Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
72%
Crispy Squid and Cracked Conch Salad with Orange-Chipotle Vinaigrette
45 min.
4
857kcal

Suggestions

Ingredients

  • 0.8 cup canola oil 
  •  cherry peppers whole jarred thinly sliced
  • teaspoons chipotle in adobo pureed
  • servings cornmeal for dredging
  • head frisée 
  • clove garlic 
  • 0.5 pound micro greens 
  • teaspoons honey 
  • pound conch meat cut into 1-inch pieces
  • cups orange juice fresh
  • servings parsley leaves 
  • servings vegetable oil; peanut oil preferred 
  • 0.5 small onion red
  • 1.5 cups rice flour 
  • tablespoons rice vinegar 
  • servings salt and pepper black freshly ground
  • pound squid rings and tentacles 
  • 1.5 cups water cold
  • 0.3 pound watercress 

Equipment

  • bowl
  • baking sheet
  • paper towels
  • sauce pan
  • whisk
  • blender
  • kitchen thermometer
  • slotted spoon

Directions

  1. Place the orange juice in a medium nonreactive saucepan and bring to a boil over high heat. Cook until thick and reduced to 3/4 cup.
  2. Transfer to a bowl and let cool slightly.
  3. Place the reduced orange juice, onion, garlic, vinegar, chipotle puree, honey, salt and pepper in a blender and blend until smooth. With the motor running, slowly add the oil until emulsified.
  4. Fill a large saucepan halfway with the oil and heat until it reaches 350 degrees F on a deep-fry thermometer. Line a large plate or baking sheet with paper towels, set aside.
  5. Whisk together the flour and 1 1/2 cups of the water in a large bowl and season with salt and pepper. The mixture should resemble crepe batter, if it is too thick; add more water a few tablespoons at a time, then season with salt and pepper.
  6. Season squid and conch with salt and pepper and working in batches, dip 1/3 of the squid in the rice flour batter and allow the excess to drip off then dredge in the cornmeal. Fry until lightly golden brown and crisp.
  7. Remove with a slotted spoon and drain on the paper towel-lined plate. Season immediately with salt. Repeat with the conch, dipping into the batter then frying in batches.
  8. Place the greens in a bowl and drizzle with about 1/4 cup of the orange-chipotle vinaigrette and season with salt and pepper. Mound the greens on a platter and place some of the sliced cherry peppers on top.
  9. Place the squid and conch around the perimeter of the platter, drizzle all with more of the vinaigrette and garnish with parsley leaves.

Nutrition Facts

Calories857kcal
Protein23.88%
Fat30.85%
Carbs45.27%

Properties

Glycemic Index
110.94
Glycemic Load
51.2
Inflammation Score
-10
Nutrition Score
53.235652249792%

Flavonoids

Eriodictyol
0.42mg
Hesperetin
29.64mg
Naringenin
5.31mg
Apigenin
9.06mg
Luteolin
1.23mg
Isorhamnetin
0.69mg
Kaempferol
8.06mg
Myricetin
0.79mg
Quercetin
15.6mg

Nutrients percent of daily need

Calories:856.68kcal
42.83%
Fat:29.13g
44.81%
Saturated Fat:4.5g
28.1%
Carbohydrates:96.15g
32.05%
Net Carbohydrates:89.46g
32.53%
Sugar:25.18g
27.98%
Cholesterol:336.79mg
112.26%
Sodium:502.63mg
21.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.72g
101.43%
Vitamin K:311.43µg
296.6%
Vitamin C:176.18mg
213.56%
Selenium:97.92µg
139.89%
Copper:2.63mg
131.65%
Vitamin A:5684.25IU
113.69%
Vitamin B3:17.82mg
89.11%
Vitamin B6:1.5mg
75.22%
Phosphorus:686.12mg
68.61%
Manganese:1.33mg
66.46%
Potassium:1749.34mg
49.98%
Vitamin B2:0.81mg
47.4%
Vitamin E:7.04mg
46.94%
Folate:184.89µg
46.22%
Vitamin B5:4.06mg
40.57%
Magnesium:159.84mg
39.96%
Vitamin B1:0.52mg
34.6%
Vitamin B12:1.7µg
28.35%
Fiber:6.69g
26.76%
Zinc:3.79mg
25.26%
Iron:3.5mg
19.44%
Calcium:187.8mg
18.78%