Grilled Orange Polenta topped with Crabmeat Salad and Herb Oil

Gluten Free
Dairy Free
Health score
27%
Grilled Orange Polenta topped with Crabmeat Salad and Herb Oil
40 min.
4
613kcal

Suggestions

Ingredients

  • 0.5 bunch basil leaves 
  • 0.5 bunch chives roughly chopped
  •  figs diced
  • servings ground pepper fresh black
  •  lemon zest juiced
  • pound lump crab meat 
  • tablespoons mayonnaise 
  • cup greens mixed
  • cup olive oil extra-virgin plus more for greasing
  •  orange zest juiced
  • cups polenta instant
  • tablespoon salt plus more for seasoning
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • mixing bowl
  • blender
  • plastic wrap
  • grill

Directions

  1. In a heavy saucepan add water, zest, orange juice and salt. Bring to a boil and gradually whisk in the polenta. Cook polenta over moderately low heat (it should barely boil), stirring constantly, until very thick and it pulls from the sides of the pan about 3 minutes. Once cooked evenly pour polenta onto a lightly greased 1/4 sheet pan.
  2. Sprinkle with fresh black pepper, cover with plastic wrap and place in the refrigerator until firm about 15 minutes.
  3. In a mixing bowl add the crabmeat, diced figs, zest and juice of a lemon and mayonnaise. Gently mix trying to leave crabmeat in lumps. Season with salt and fresh black pepper, to taste. Cover bowl and place in refrigerator until ready to use.
  4. In a blender place the chives and basil and a little of the oil. Start to blitz the ingredients together adding more oil until the mixture is a smooth green herb oil.
  5. Transfer to a squeeze bottle or a bowl and set aside.
  6. Preheat grill to medium-high.
  7. Remove polenta from refrigerator. Take a large can (3-inches in diameter) and remove the top and bottom lid. Using the can cut 4 rounds of polenta.
  8. Brush olive oil on both sides and place on grill 3 minutes per side. Once grilled place a polenta round on the center of a plate and use the same can for molding the crabmeat salad.
  9. Place the can over the polenta and spoon in about 1 to 2 tablespoons of the crabmeat mixture, push the mixture down with the back of the spoon and lift the can away creating a crabmeat mold on top of the polenta. Top with a few mixed green leaves.
  10. Drizzle herb oil over top and serve.

Nutrition Facts

Calories613kcal
Protein18.86%
Fat30.36%
Carbs50.78%

Properties

Glycemic Index
65.75
Glycemic Load
5.07
Inflammation Score
-7
Nutrition Score
27.358695803129%

Flavonoids

Cyanidin
0.25mg
Catechin
0.8mg
Epicatechin
0.25mg
Apigenin
0.05mg
Luteolin
0.07mg
Isorhamnetin
0.03mg
Kaempferol
0.05mg
Quercetin
2.76mg

Nutrients percent of daily need

Calories:612.62kcal
30.63%
Fat:20.63g
31.74%
Saturated Fat:3.04g
18.98%
Carbohydrates:77.66g
25.89%
Net Carbohydrates:72.52g
26.37%
Sugar:8.95g
9.94%
Cholesterol:52.04mg
17.35%
Sodium:1031.89mg
44.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.84g
57.68%
Vitamin B12:10.22µg
170.31%
Selenium:55.42µg
79.18%
Copper:1.22mg
61.06%
Vitamin K:54.57µg
51.97%
Zinc:7.34mg
48.93%
Phosphorus:327.4mg
32.74%
Vitamin C:21.91mg
26.56%
Magnesium:101.65mg
25.41%
Manganese:0.41mg
20.7%
Fiber:5.14g
20.57%
Vitamin B6:0.41mg
20.33%
Folate:73.07µg
18.27%
Iron:3.26mg
18.14%
Vitamin E:2.66mg
17.72%
Potassium:543.11mg
15.52%
Calcium:153.98mg
15.4%
Vitamin B3:2.7mg
13.51%
Vitamin B1:0.2mg
13.44%
Vitamin A:552.66IU
11.05%
Vitamin B5:1.04mg
10.36%
Vitamin B2:0.14mg
8.25%