Seafood Salad with Fennel and Green Beans

Gluten Free
Dairy Free
Health score
16%
Seafood Salad with Fennel and Green Beans
1500 min.
6
230kcal

Suggestions


Welcome to a culinary delight that invites you to savor the ocean's bounty with our Seafood Salad with Fennel and Green Beans. This gluten-free and dairy-free dish is a refreshing choice for lunch or dinner that highlights the vibrant flavors of fresh seafood and garden vegetables, making it a perfect main course for any occasion.

The star ingredients—succulent lobster, tender scallops, and juicy shrimp—are enhanced by the crispness of green beans and the anise-like flavor of fennel. With the addition of ripe cherry tomatoes and aromatic basil, each bite is a harmonious blend of textures and tastes. The drizzle of extra-virgin olive oil and a splash of red-wine vinegar elevate the dish, bringing brightness and depth to its flavor profile.

This recipe takes a bit of time to prepare, as we want to ensure that every component shines in its own right. But the reward is worth the wait! Enjoy the process of creating this seafood masterpiece and let the aromas transport you to a seaside retreat. Perfect for a gathering with friends or a special family dinner, this Seafood Salad with Fennel and Green Beans is sure to impress and satiate. Dive in and experience a celebration of fresh, wholesome ingredients!

Ingredients

  • 0.3 cup basil fresh
  • 0.3 teaspoon pepper black
  • cups cherry tomatoes 
  • servings sea salt 
  • small fennel bulb (sometimes called anise;)
  • 0.5 lb green beans ends trimmed
  • 1.3 lb pd of lobster 
  • tablespoons olive oil extra virgin extra-virgin
  • 0.5 cup onion red coarsely chopped
  • tablespoons red-wine vinegar 
  • 0.8 teaspoon salt 
  • lb scallops 
  • lb shrimp per lb)

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • knife
  • pot
  • sieve
  • baking pan
  • slotted spoon
  • tongs
  • colander

Directions

  1. Bring an 8-quart pot three-quarters full of salted water to a boil.
  2. While water is heating, force beans, stem ends first, through frencher (see cooks' note, below). Cook beans in boiling water, uncovered, until crisp-tender, 3 to 4 minutes, then immediately transfer with a slotted spoon (reserving cooking water) to a bowl of ice and cold water to stop cooking.
  3. Drain beans in a colander, then pat dry with paper towels. Set aside.
  4. Return water to a boil, then plunge lobster headfirst into water and cook over high heat, covered, 8 minutes from time it enters water.
  5. Transfer lobster with tongs to a shallow baking pan. Reserve water in pot.
  6. While lobster is boiling, coarsely chop tomatoes with onion in a food processor.
  7. Transfer to a large bowl and add vinegar and 1/2 teaspoon salt.
  8. Let stand 15 minutes.
  9. Cut fennel into paper-thin slices with slicer and stir into tomato mixture along with 1 1/2 tablespoons oil.
  10. Return water in pot to a boil.
  11. Add shrimp and simmer until just cooked through, about 3 minutes, then transfer to pan with lobster, reserving cooking water.
  12. Add scallops to pot and simmer until just cooked through, about 3 minutes, then transfer to pan with lobster and shrimp. Discard cooking water.
  13. When cool enough to handle, remove meat from lobster tail and claws using kitchen shears, catching juices in pan. Working over pan, remove shells from shrimp. Discard lobster and shrimp shells.
  14. Cut shrimp in half lengthwise and devein.
  15. Cut lobster meat and scallops into 1/2-inch pieces.
  16. Transfer seafood to a bowl and pour juices from pan through a fine-mesh sieve over seafood. Toss seafood with pepper and remaining 1/2 tablespoon oil and 1/4 teaspoon salt, then add to fennel mixture along with basil and green beans, tossing well.
  17. If you do not have a frencher, beans can be halved lengthwise with a small knife.

Nutrition Facts

Calories230kcal
Protein53.06%
Fat22.86%
Carbs24.08%

Properties

Glycemic Index
36.67
Glycemic Load
2.51
Inflammation Score
-7
Nutrition Score
20.414782669233%

Flavonoids

Eriodictyol
0.84mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.67mg
Kaempferol
0.26mg
Myricetin
0.06mg
Quercetin
4.27mg

Nutrients percent of daily need

Calories:229.69kcal
11.48%
Fat:5.94g
9.14%
Saturated Fat:0.97g
6.06%
Carbohydrates:14.07g
4.69%
Net Carbohydrates:10.02g
3.64%
Sugar:6.1g
6.78%
Cholesterol:173.46mg
57.82%
Sodium:1032.1mg
44.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.01g
62.03%
Vitamin K:75.16µg
71.58%
Phosphorus:529.3mg
52.93%
Copper:0.8mg
39.85%
Selenium:27.6µg
39.43%
Vitamin C:26.55mg
32.18%
Potassium:945.03mg
27%
Vitamin B12:1.4µg
23.28%
Magnesium:82.87mg
20.72%
Zinc:2.99mg
19.92%
Manganese:0.38mg
19.1%
Fiber:4.06g
16.22%
Folate:58.19µg
14.55%
Calcium:139.26mg
13.93%
Vitamin A:682.59IU
13.65%
Iron:2.18mg
12.09%
Vitamin E:1.8mg
12.01%
Vitamin B6:0.23mg
11.51%
Vitamin B3:2.02mg
10.11%
Vitamin B5:0.9mg
8.96%
Vitamin B2:0.09mg
5.59%
Vitamin B1:0.07mg
4.93%
Source:Epicurious