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


If you're seeking a dish that embodies the essence of fresh coastal flavors, look no further than this Seafood Salad with Fennel and Green Beans. Perfect for a light lunch or a sophisticated dinner, this delightful salad is both gluten-free and dairy-free, making it an excellent choice for anyone with dietary restrictions. The combination of succulent seafood, crisp green beans, and the distinctive anise aroma of fennel creates a symphony of tastes and textures that will transport your taste buds straight to the seaside.

Imagine tender lobster, juicy shrimp, and sweet scallops all harmonizing together, enhanced by vibrant cherry tomatoes and aromatic basil. The addition of a tangy red-wine vinaigrette brings a refreshing zing, while the coarse sea salt garnish enhances the natural flavors of the seafood. Each bite is not only satisfying but also packed with protein, making this dish both delicious and nutritious.

Whether you’re hosting a dinner party or simply looking to enjoy a meal that feels like a special occasion, this Seafood Salad is sure to impress. The vibrant colors and fresh ingredients promise to brighten up any table, while the ease of preparation allows you to spend less time in the kitchen and more time enjoying the company of loved ones. Dive into this exquisite dish and savor the taste of the ocean!

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