Seafood Salad

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

Suggestions

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