Seafood Salad

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

Suggestions


Are you ready to elevate your lunch or dinner with a vibrant and flavorful Seafood Salad? This dish is not only a feast for the eyes but also a delightful combination of textures and tastes that will leave you craving more. With tender grilled octopus legs as the star ingredient, this salad brings the freshness of the ocean right to your plate. Paired with crunchy vegetables like cucumber and bell pepper, and fragrant herbs such as mint, every bite offers a harmonious balance of flavors.

The dressing, a zesty blend of lemon juice, honey, and spices, adds an irresistible kick that perfectly complements the seafood. Plus, the inclusion of rich goat cheese and smooth low-fat yogurt provides a creamy contrast, making this salad a satisfying main course that's both healthy and delicious. With a health score of 52 and only 294 calories per serving, you can indulge guilt-free!

Whether you're hosting a dinner party, enjoying a cozy meal at home, or looking for a nutritious lunch option, this seafood salad is versatile enough to suit any occasion. Just 45 minutes of preparation and cooking time will have you serving up a gourmet dish that impresses. Let’s dive into the ocean of flavors and create a Seafood Salad that is sure to become a favorite in your culinary repertoire!

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