Tradesmen's Tri-Seafood Salad with Basil Parmesan Vinaigrette

Very Healthy
Health score
62%
Tradesmen's Tri-Seafood Salad with Basil Parmesan Vinaigrette
50 min.
6
1171kcal

Suggestions

Ingredients

  • 0.3 cup apple cider vinegar 
  • 16 ounce artichoke hearts quartered canned
  • 12  basil sprigs for garnish
  • pound bay scallops steamed
  • 16 ounce olives black pitted drained canned
  • servings pepper black freshly ground
  • 18 ounce albacore tuna separated drained canned
  • 16 ounce chick peas canned (garbanzo beans)
  • tablespoons chives chopped
  • teaspoon dijon mustard 
  • 0.5 cup basil leaves fresh packed chopped
  • pound green beans fresh steamed trimmed cut into 1-inch lengths, and until just tender and allowed to cool
  • ounce peas fresh frozen cooled drained
  •  garlic cloves minced
  • pint grape tomatoes halved
  •  lemons fresh
  • 2.3 cups olive oil extra-virgin
  • 0.5 cup parmesan grated
  • servings parmesan shaved for garnish
  • 16 ounce kidney beans dark red canned
  • 18 ounce rock shrimp drained canned
  • pound tri-color rotini pasta boiled

Equipment

  • bowl
  • mixing bowl
  • blender
  • microwave

Directions

  1. Prepare the vinaigrette, just before use.
  2. Place the lemons in a small microwave-safe bowl and microwave until the essential oils in the skin are released. Since these will be hot coming from the microwave, you will need to set them aside briefly, until they cool just enough to handle.
  3. Pour vinegar into a blender, turn it on, and then squeeze in 1emon juice from the micro-waved lemons. Leaving the blender running, add 1 at a time through the feed opening: garlic, mustard, chives, basil, Parmesan, and pepper and blend until smooth. While keeping the blender running, add oil through the feed opening in a slow stream. Set aside until needed.
  4. In a large mixing bowl combine kidney beans, chick peas, green beans, artichoke hearts, and black olives. Dress with enough vinaigrette to coat well, then gently fold in pasta, scallops, shrimp, tuna, peas, and grape tomatoes. Taste and adjust dressing as needed. Do not feel compelled to use all of the dressing. You want enough to complement the ingredients of the salad without overcoming their flavors. (You can always serve dressing on the side, or add more to the salad if you wish. The pasta will absorb some of the vinaigrette.)
  5. Transfer to serving bowls or serve family style.
  6. Garnish with basil sprigs and shaved Parmesan.

Nutrition Facts

Calories1171kcal
Protein27.45%
Fat34.46%
Carbs38.09%

Properties

Glycemic Index
106.74
Glycemic Load
34.02
Inflammation Score
-10
Nutrition Score
55.370870175569%

Flavonoids

Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.73mg
Apigenin
0.07mg
Luteolin
1.31mg
Isorhamnetin
0.1mg
Kaempferol
0.66mg
Myricetin
0.65mg
Quercetin
8.19mg

Nutrients percent of daily need

Calories:1170.52kcal
58.53%
Fat:45.07g
69.34%
Saturated Fat:11.46g
71.6%
Carbohydrates:112.11g
37.37%
Net Carbohydrates:90.79g
33.01%
Sugar:11.26g
12.51%
Cholesterol:187.09mg
62.36%
Sodium:3408.82mg
148.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:80.78g
161.56%
Selenium:152.05µg
217.21%
Phosphorus:1325.43mg
132.54%
Manganese:2.26mg
113.23%
Fiber:21.32g
85.3%
Vitamin K:83.4µg
79.43%
Vitamin C:57.06mg
69.16%
Calcium:684.83mg
68.48%
Vitamin B6:1.28mg
63.94%
Folate:234.6µg
58.65%
Vitamin B12:3.46µg
57.75%
Magnesium:230.05mg
57.51%
Vitamin B3:10.98mg
54.9%
Vitamin E:8.12mg
54.12%
Copper:1.02mg
51.23%
Vitamin A:2470.1IU
49.4%
Potassium:1621.25mg
46.32%
Iron:8.15mg
45.29%
Zinc:6.27mg
41.79%
Vitamin B1:0.49mg
32.4%
Vitamin B2:0.45mg
26.56%
Vitamin B5:1.81mg
18.12%
Vitamin D:1.98µg
13.18%