Seafood Salad

Gluten Free
Dairy Free
Health score
19%
Seafood Salad
35 min.
4
293kcal

Suggestions

Ingredients

  • small avocado pitted peeled halved
  • ounces baby carrots halved lengthwise
  • tablespoon capers 
  • stalks celery thinly sliced quartered (1 , 2 )
  • cups croutons 
  • small cloves garlic smashed chopped (2 , 1 )
  •  juice of lemon 
  • servings kosher salt and pepper freshly ground
  • tablespoon mayonnaise light
  •  romaine lettuce hearts 
  • 0.5 pound sea scallops halved
  • 0.8 pound shrimp deveined peeled

Equipment

  • bowl
  • sauce pan
  • ladle
  • blender
  • slotted spoon
  • colander

Directions

  1. Combine the quartered celery, smashed garlic, half of the lemon juice, 10 cups water, and salt and pepper to taste in a large saucepan. Cover and bring to a boil, then uncover, add the carrots and cook 2 minutes.
  2. Add the shrimp and cook until opaque, about 4 minutes. With a slotted spoon, transfer the carrots and shrimp to a colander and rinse under cold water. Return the water to a boil, add the scallops and cook until opaque, 1 to 2 minutes.
  3. Remove the scallops with a slotted spoon, add to the colander and rinse under cold water.
  4. Ladle out 1/3 cup of the poaching liquid; set aside to cool. Dice half of the avocado and combine with the sliced celery, lettuce, capers and croutons in a large bowl.
  5. Add the carrots, shrimp and scallops.
  6. Puree the remaining avocado half in a blender with the reserved poaching liquid, the remaining lemon juice, the caper brine, chopped garlic, mayonnaise, 1/2 teaspoon salt, and pepper to taste. Toss with the salad and season with salt and pepper.
  7. Photograph by Antonis Achilleos

Nutrition Facts

Calories293kcal
Protein36.83%
Fat30.16%
Carbs33.01%

Properties

Glycemic Index
43.5
Glycemic Load
8.1
Inflammation Score
-10
Nutrition Score
21.169565159342%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.86mg
Luteolin
0.32mg
Kaempferol
2.7mg
Myricetin
0.04mg
Quercetin
3.94mg

Nutrients percent of daily need

Calories:293.08kcal
14.65%
Fat:10.08g
15.51%
Saturated Fat:1.62g
10.11%
Carbohydrates:24.82g
8.27%
Net Carbohydrates:18.14g
6.6%
Sugar:3.94g
4.38%
Cholesterol:151.1mg
50.37%
Sodium:779.6mg
33.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.69g
55.39%
Vitamin A:9253.83IU
185.08%
Phosphorus:446.8mg
44.68%
Vitamin K:41.43µg
39.46%
Folate:116.89µg
29.22%
Copper:0.56mg
27.78%
Fiber:6.68g
26.74%
Potassium:868.7mg
24.82%
Selenium:14.21µg
20.3%
Magnesium:74.14mg
18.54%
Manganese:0.36mg
18.16%
Zinc:2.32mg
15.45%
Vitamin B6:0.3mg
14.92%
Vitamin C:11.68mg
14.16%
Vitamin B12:0.8µg
13.32%
Iron:2.33mg
12.95%
Vitamin B3:2.58mg
12.9%
Vitamin B5:1.23mg
12.31%
Calcium:115.68mg
11.57%
Vitamin B1:0.17mg
11.43%
Vitamin B2:0.17mg
9.88%
Vitamin E:1.25mg
8.31%