Seafood Salad

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

Suggestions


Indulge in the vibrant flavors of the sea with our delightful Seafood Salad, a dish that perfectly balances freshness and zest. This recipe is not just a meal; it's an experience that transports you to sun-kissed shores with every bite. Imagine tender octopus legs, expertly grilled to perfection, mingling with crisp vegetables and aromatic herbs, creating a symphony of textures and tastes that will tantalize your palate.

Whether you're looking for a light lunch or a satisfying dinner, this Seafood Salad is versatile enough to fit any occasion. The combination of fresh mint, zesty lemon juice, and a hint of sweetness from honey elevates the dish, making it a refreshing choice for warm days or gatherings with friends. Plus, with a health score of 52 and only 294 calories per serving, you can enjoy this culinary delight without any guilt.

Served alongside whole-wheat pitas and a creamy low-fat yogurt dressing, this salad is not only nutritious but also visually stunning, making it a perfect centerpiece for your dining table. So gather your ingredients, fire up the grill, and get ready to impress your family and friends with this exquisite Seafood Salad that celebrates the best of what the ocean has to offer!

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%
Alcohol %:0%
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