Montauk Seafood Salad

Gluten Free
Dairy Free
Health score
28%
Montauk Seafood Salad
35 min.
6
326kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.8 cup medium-diced celery 2 stalks
  • teaspoon dijon mustard 
  • tablespoons parsley leaves fresh chopped
  • teaspoon garlic fresh minced
  • tablespoon kosher salt 
  • teaspoons kosher salt 
  • servings optional: lemon thinly sliced for garnish
  • 0.3 cup juice of lemon freshly squeezed
  •  lemon zest 
  • pounds mussels in the shell fresh scrubbed
  • cup olive oil good
  • pound sea scallops 10 to 12
  • 1.5 pounds shrimp deveined peeled 25 to 30 shrimp
  • 0.5 teaspoon thyme leaves fresh whole
  • cups water 
  • 0.5 cup citrus champagne vinegar 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • slotted spoon

Directions

  1. To cook the seafood, combine 8 cups of water with the white wine vinegar and salt in a large saucepan and bring to a boil.
  2. Add the shrimp and cook for 2 minutes only.
  3. Remove with a slotted spoon. Bring the water back to a boil and cook the scallops for 4 to 5 minutes, until cooked through.
  4. Drain.
  5. Bring 1/2 cup of water to a boil in the same saucepan and toss in the mussels. Return to a boil, cover, and steam for 3 to 5 minutes, until they're all opened. (Discard any that remain unopened after 5 minutes.)
  6. Drain.
  7. Remove the mussels from the shells and discard the shells.
  8. Drain all the cooked seafood and place it in a large bowl.
  9. To make the sauce, heat the olive oil in a medium saute pan and add the thyme, garlic, and lemon zest. Cook over low heat for 1 minute. Off the heat, add the lemon juice, mustard, vinegar, salt, and pepper.
  10. Pour the hot vinaigrette over the seafood.
  11. Add the celery and parsley and toss well. This salad can be served immediately, but it is best when allowed to sit, refrigerated, for 1 to 2 hours.
  12. Sprinkle with salt and toss with sliced lemon.

Nutrition Facts

Calories326kcal
Protein57.74%
Fat30.64%
Carbs11.62%

Properties

Glycemic Index
46.42
Glycemic Load
2.4
Inflammation Score
-7
Nutrition Score
29.838260629903%

Flavonoids

Eriodictyol
1.99mg
Hesperetin
3.42mg
Naringenin
0.18mg
Apigenin
4.71mg
Luteolin
0.41mg
Kaempferol
0.06mg
Myricetin
0.34mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:325.94kcal
16.3%
Fat:10.87g
16.72%
Saturated Fat:1.72g
10.74%
Carbohydrates:9.27g
3.09%
Net Carbohydrates:8.45g
3.07%
Sugar:0.72g
0.8%
Cholesterol:233.1mg
77.7%
Sodium:2738.79mg
119.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.07g
92.13%
Vitamin B12:14.95µg
249.1%
Manganese:4.05mg
202.74%
Selenium:61.97µg
88.52%
Phosphorus:733.5mg
73.35%
Vitamin K:41.24µg
39.28%
Iron:5.9mg
32.76%
Copper:0.64mg
32.13%
Vitamin C:23.08mg
27.98%
Zinc:4.17mg
27.8%
Magnesium:104.78mg
26.2%
Potassium:908.39mg
25.95%
Folate:71.5µg
17.88%
Vitamin B2:0.27mg
15.89%
Vitamin B1:0.2mg
13.6%
Calcium:135.18mg
13.52%
Vitamin B3:2.49mg
12.43%
Vitamin E:1.76mg
11.72%
Vitamin A:425.12IU
8.5%
Vitamin B5:0.82mg
8.21%
Vitamin B6:0.15mg
7.29%
Fiber:0.82g
3.27%