Seafood Salad

Gluten Free
Dairy Free
Health score
50%
Seafood Salad
45 min.
8
216kcal

Suggestions

Ingredients

  • cups torn bibb lettuce 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon dijon mustard 
  • 0.5 cup cooking wine dry white
  • tablespoons olive oil extravirgin
  • cups fennel bulb thinly sliced ( 1 medium bulb)
  • tablespoons flat-leaf parsley fresh finely chopped
  •  garlic clove minced
  • 0.3 cup juice of lemon fresh divided
  • pounds mussels scrubbed
  • 0.8 teaspoon salt 
  • pound shrimp deveined peeled
  • pound squid rings skinless cleaned cut into (1-inch) rings

Equipment

  • bowl
  • frying pan
  • whisk
  • sieve
  • slotted spoon
  • dutch oven
  • cheesecloth

Directions

  1. Combine wine and mussels in a Dutch oven over medium-high heat. Cover and cook for 5 minutes or until mussels open; discard any unopened shells.
  2. Remove mussels from pan with a slotted spoon, reserving liquid.
  3. Remove meat from mussels, and discard shells.
  4. Place mussels in a large bowl. Line a sieve with dampened cheesecloth, allowing cheesecloth to extend over edge of sieve.
  5. Drain cooking liquid through sieve over a bowl, reserving liquid; discard cheesecloth.
  6. Return liquid to pan; bring to a boil.
  7. Add shrimp and squid to pan; cook for 4 minutes or until done, stirring occasionally.
  8. Remove shrimp and squid with a slotted spoon; discard liquid.
  9. Add shrimp and squid to mussels.
  10. Combine 1/4 cup lemon juice and next 6 ingredients (through garlic) in a bowl, stirring well with a whisk.
  11. Drizzle lemon juice mixture over shrimp mixture, tossing to coat.
  12. Combine lettuce and fennel in a large bowl.
  13. Add remaining 4 teaspoons lemon juice to fennel mixture, and toss to coat. Arrange fennel mixture on a platter; top with shrimp mixture.

Nutrition Facts

Calories216kcal
Protein55.09%
Fat26.82%
Carbs18.09%

Properties

Glycemic Index
29.5
Glycemic Load
2.01
Inflammation Score
-8
Nutrition Score
30.78043471212%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.97mg
Hesperetin
1.53mg
Naringenin
0.2mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.16mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:216.15kcal
10.81%
Fat:6.14g
9.44%
Saturated Fat:1.05g
6.56%
Carbohydrates:9.31g
3.1%
Net Carbohydrates:7.38g
2.68%
Sugar:2.5g
2.78%
Cholesterol:239.59mg
79.86%
Sodium:522.51mg
22.72%
Alcohol:1.54g
100%
Alcohol %:0.69%
100%
Protein:28.36g
56.71%
Vitamin B12:7.68µg
127.95%
Manganese:2.2mg
109.9%
Vitamin K:84.44µg
80.42%
Selenium:52.56µg
75.09%
Copper:1.39mg
69.48%
Phosphorus:401.49mg
40.15%
Vitamin A:1498.09IU
29.96%
Vitamin B2:0.4mg
23.46%
Vitamin C:19.29mg
23.38%
Potassium:775.46mg
22.16%
Iron:3.92mg
21.79%
Magnesium:74.2mg
18.55%
Zinc:2.77mg
18.44%
Folate:70.1µg
17.53%
Vitamin B3:2.63mg
13.13%
Vitamin E:1.85mg
12.35%
Calcium:109.55mg
10.96%
Vitamin B1:0.14mg
9.2%
Fiber:1.93g
7.72%
Vitamin B5:0.76mg
7.63%
Vitamin B6:0.13mg
6.55%
Source:My Recipes