Panzanella with Crab

Dairy Free
Very Healthy
Health score
100%
Panzanella with Crab
45 min.
4
745kcal

Suggestions


Looking for a fresh and delicious dish that's as healthy as it is satisfying? Try this Panzanella with Crab! Combining the crunchy texture of whole wheat French bread with the sweet and tender lump crabmeat, this dish offers a perfect balance of flavors. The fennel seeds and fresh herbs like basil and mint provide a unique aromatic touch, while the red onion and tomato bring a refreshing burst of color and taste. Whether you're hosting a dinner party or just craving something light and flavorful, this recipe makes an excellent side dish that's sure to impress.

Not only is it incredibly healthy with a calorie count of just 745 kcal per serving, but it also fits into a dairy-free diet, making it accessible to a variety of dietary needs. The tangy red wine vinegar ties everything together, adding a zesty twist that will leave your taste buds dancing. Ready in just 45 minutes, this dish is a perfect way to indulge in something both light and luxurious without any fuss. It's a great choice for those who appreciate fresh ingredients and bold flavors.

Ingredients

  • 1.5 tablespoons olive oil extravirgin
  • 0.3 teaspoon fennel seeds 
  • cups bread whole wheat french
  • 1.5 tablespoons basil fresh chopped
  • teaspoons mint leaves fresh chopped
  • 12 ounce lump crab meat drained canned (such as Chicken of the Sea)
  • 0.5 cup onion red vertically sliced
  • teaspoons red wine vinegar 
  • 0.3 teaspoon salt 
  • 2.5 cups tomatoes chopped

Equipment

  • bowl
  • whisk

Directions

  1. Combine first 6 ingredients in a large bowl, stirring with a whisk.
  2. Add tomato, onion, bread, and crab; toss gently to coat.
  3. Serve immediately.

Nutrition Facts

Calories745kcal
Protein24.63%
Fat17.44%
Carbs57.93%

Properties

Glycemic Index
51.17
Glycemic Load
62.54
Inflammation Score
-9
Nutrition Score
46.827391168346%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.01mg
Naringenin
0.63mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1mg
Kaempferol
0.21mg
Myricetin
0.13mg
Quercetin
4.6mg

Nutrients percent of daily need

Calories:744.66kcal
37.23%
Fat:14.39g
22.14%
Saturated Fat:2.57g
16.05%
Carbohydrates:107.56g
35.85%
Net Carbohydrates:91.84g
33.4%
Sugar:13.73g
15.26%
Cholesterol:35.72mg
11.91%
Sodium:1926.91mg
83.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.74g
91.48%
Manganese:5.23mg
261.59%
Selenium:92.1µg
131.57%
Vitamin B12:7.65µg
127.57%
Phosphorus:717.24mg
71.72%
Copper:1.39mg
69.32%
Vitamin B1:1.01mg
67.07%
Fiber:15.72g
62.87%
Zinc:9.43mg
62.86%
Vitamin B3:12.01mg
60.04%
Magnesium:237.2mg
59.3%
Calcium:441.91mg
44.19%
Folate:155.12µg
38.78%
Iron:6.94mg
38.57%
Vitamin B6:0.74mg
36.95%
Vitamin K:32.16µg
30.63%
Potassium:1020.55mg
29.16%
Vitamin B2:0.45mg
26.68%
Vitamin C:20.38mg
24.7%
Vitamin B5:2.03mg
20.3%
Vitamin E:2.55mg
16.98%
Vitamin A:845.5IU
16.91%
Source:My Recipes