Seafood Salad

Gluten Free
Dairy Free
Health score
50%
Seafood Salad
45 min.
8
216kcal

Suggestions


If you're looking for a refreshing and elegant dish that highlights the delightful flavors of the sea, this Seafood Salad is your answer. Perfect for a leisurely lunch or an impressive dinner, this gluten-free and dairy-free option will satisfy your cravings while keeping things light and healthy. With juicy mussels, succulent shrimp, and tender squid all coming together, each bite offers a delightful mix of textures and tastes that seafood lovers will adore.

The vibrant colors of fresh Bibb lettuce and crunchy fennel not only enhance the presentation but also add a crisp freshness that complements the rich flavors of the seafood. A zesty dressing featuring Dijon mustard, fragrant garlic, and the bright acidity of fresh lemon juice enhances the flavors, making this salad truly unforgettable. Additionally, the use of dry white wine in the cooking process beautifully infuses the seafood with a subtle depth that is sure to impress your guests.

This Seafood Salad is more than just a meal; it’s a celebration of summer’s bounty—perfect for gatherings, picnics, or simply as a satisfying weeknight dinner. In just 45 minutes, you can create a dish that’s both nutritious and indulgent, without compromising on taste. Dive into this refreshing salad that’s as good for your body as it is for your palate!

Ingredients

  • cups torn bibb lettuce 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon dijon mustard 
  • 0.5 cup cooking wine dry white
  • tablespoons olive oil extravirgin
  • cups fennel bulb thinly sliced ( 1 medium bulb)
  • tablespoons flat-leaf parsley fresh finely chopped
  •  garlic clove minced
  • 0.3 cup juice of lemon fresh divided
  • pounds mussels scrubbed
  • 0.8 teaspoon salt 
  • pound shrimp deveined peeled
  • pound squid rings skinless cleaned cut into (1-inch) rings

Equipment

  • bowl
  • frying pan
  • whisk
  • sieve
  • slotted spoon
  • dutch oven
  • cheesecloth

Directions

  1. Combine wine and mussels in a Dutch oven over medium-high heat. Cover and cook for 5 minutes or until mussels open; discard any unopened shells.
  2. Remove mussels from pan with a slotted spoon, reserving liquid.
  3. Remove meat from mussels, and discard shells.
  4. Place mussels in a large bowl. Line a sieve with dampened cheesecloth, allowing cheesecloth to extend over edge of sieve.
  5. Drain cooking liquid through sieve over a bowl, reserving liquid; discard cheesecloth.
  6. Return liquid to pan; bring to a boil.
  7. Add shrimp and squid to pan; cook for 4 minutes or until done, stirring occasionally.
  8. Remove shrimp and squid with a slotted spoon; discard liquid.
  9. Add shrimp and squid to mussels.
  10. Combine 1/4 cup lemon juice and next 6 ingredients (through garlic) in a bowl, stirring well with a whisk.
  11. Drizzle lemon juice mixture over shrimp mixture, tossing to coat.
  12. Combine lettuce and fennel in a large bowl.
  13. Add remaining 4 teaspoons lemon juice to fennel mixture, and toss to coat. Arrange fennel mixture on a platter; top with shrimp mixture.

Nutrition Facts

Calories216kcal
Protein55.09%
Fat26.82%
Carbs18.09%

Properties

Glycemic Index
29.5
Glycemic Load
2.01
Inflammation Score
-8
Nutrition Score
30.78043471212%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.97mg
Hesperetin
1.53mg
Naringenin
0.2mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.02mg
Myricetin
0.16mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:216.15kcal
10.81%
Fat:6.14g
9.44%
Saturated Fat:1.05g
6.56%
Carbohydrates:9.31g
3.1%
Net Carbohydrates:7.38g
2.68%
Sugar:2.5g
2.78%
Cholesterol:239.59mg
79.86%
Sodium:522.51mg
22.72%
Alcohol:1.54g
100%
Alcohol %:0.69%
100%
Protein:28.36g
56.71%
Vitamin B12:7.68µg
127.95%
Manganese:2.2mg
109.9%
Vitamin K:84.44µg
80.42%
Selenium:52.56µg
75.09%
Copper:1.39mg
69.48%
Phosphorus:401.49mg
40.15%
Vitamin A:1498.09IU
29.96%
Vitamin B2:0.4mg
23.46%
Vitamin C:19.29mg
23.38%
Potassium:775.46mg
22.16%
Iron:3.92mg
21.79%
Magnesium:74.2mg
18.55%
Zinc:2.77mg
18.44%
Folate:70.1µg
17.53%
Vitamin B3:2.63mg
13.13%
Vitamin E:1.85mg
12.35%
Calcium:109.55mg
10.96%
Vitamin B1:0.14mg
9.2%
Fiber:1.93g
7.72%
Vitamin B5:0.76mg
7.63%
Vitamin B6:0.13mg
6.55%
Source:My Recipes