Seafood Salad

Health score
52%
Seafood Salad
45 min.
4
294kcal

Suggestions

This seafood salad is a refreshing and flavorful dish that's perfect for a summer lunch or light dinner. It's packed with a variety of textures and flavors, from the tender octopus to the crisp vegetables and the tangy dressing. The addition of mint and lemon gives it a bright, refreshing taste, while the chili powder and cumin add a subtle kick. This salad is not only delicious but also nutritious, offering a good source of protein and healthy fats. It's a well-balanced meal that will leave you feeling satisfied and energized.

What's great about this recipe is that it's easy to prepare and can be made ahead of time. You can grill the octopus and chop the vegetables in advance, then simply toss everything together when you're ready to serve. It's a fantastic option for meal prep or when you're hosting guests, as it can be made in large batches and tailored to your liking. You can even get creative and add your favorite herbs or spices to give it your unique twist.

This seafood salad is a wonderful choice if you're looking for something healthy yet flavorful. It's a delightful blend of Mediterranean flavors that will transport you to the sunny coasts of Greece or Italy. Serve it with a glass of crisp white wine, and don't forget to enjoy the delicious pita bread on the side. Your taste buds are in for a real treat with this seafood salad!

Ingredients

  • tablespoons olives black pitted sliced (such as kalamata)
  • 0.3 teaspoon pepper black freshly ground
  • teaspoon chili powder sweet
  • small cucumber peeled thinly sliced
  • 0.3 cup mint leaves fresh packed chopped
  • clove garlic chopped
  • ounces goat cheese fresh
  • 0.3 teaspoon ground cumin 
  • tablespoon honey 
  • tablespoons juice of lemon fresh
  • tablespoon lemon zest 
  • pound octopus legs cleaned ( by fishmonger)
  • tablespoons olive oil 
  • small and orange peppers yellow cored seeded thinly sliced
  • 6-inch wholewheat pita breads whole-wheat ()
  • ounces yogurt plain
  • 0.3 teaspoon salt 
  • small zucchini thinly sliced

Equipment

  • bowl
  • blender
  • grill
  • grill pan

Directions

  1. Combine dressing ingredients with 6 tablespoons water in a blender. Coat grill or grill pan with cooking spray and heat over medium-high heat. Lightly coat octopus with cooking spray and sprinkle with salt, chili powder and black pepper. Grill octopus, turning occasionally, until meat is white, 8 to 10 minutes. Roughly chop octopus on the diagonal. Toss octopus in a bowl with vegetables, olives, mint and juice.
  2. Transfer to a platter and serve with dressing and pita on the side.
  3. Self

Nutrition Facts

Calories294kcal
Protein33.54%
Fat47.29%
Carbs19.17%

Properties

Glycemic Index
69.57
Glycemic Load
3.27
Inflammation Score
-8
Nutrition Score
25.633478320163%

Flavonoids

Eriodictyol
1.24mg
Hesperetin
1.37mg
Naringenin
0.1mg
Apigenin
0.16mg
Luteolin
0.5mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:294.28kcal
14.71%
Fat:15.59g
23.98%
Saturated Fat:5.79g
36.19%
Carbohydrates:14.22g
4.74%
Net Carbohydrates:12.46g
4.53%
Sugar:8.94g
9.93%
Cholesterol:69.17mg
23.06%
Sodium:611.93mg
26.61%
Alcohol:0g
100%
Protein:24.87g
49.74%
Vitamin B12:22.89µg
381.54%
Selenium:52.97µg
75.67%
Vitamin C:42.13mg
51.06%
Iron:7.3mg
40.55%
Copper:0.78mg
39.08%
Phosphorus:356.28mg
35.63%
Vitamin B6:0.65mg
32.41%
Vitamin A:1431.06IU
28.62%
Vitamin E:3.13mg
20.88%
Potassium:688.84mg
19.68%
Zinc:2.72mg
18.16%
Calcium:180.65mg
18.06%
Vitamin B2:0.29mg
16.84%
Magnesium:60.98mg
15.25%
Vitamin B3:3.03mg
15.16%
Folate:51.35µg
12.84%
Manganese:0.24mg
12.21%
Vitamin B5:1.18mg
11.84%
Vitamin K:10.72µg
10.21%
Vitamin B1:0.11mg
7.6%
Fiber:1.77g
7.06%
Source:Epicurious