Avocado and Mussel Salad
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
393
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 20 μg | (100 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 20.3 μg | (677 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,507 mg | (38 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 12.1 mg | (81 %) | ||
| Iodine | 382 μg | (191 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 335 mg | |||
| Cholesterol | 333 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 2 Beefsteak tomato
- 2 shallots
- 1 Avocado
- 120 grams mixed Sprout (such as mung bean sprouts)
- 1 kilogram mussels
- 250 milliliters fish stock
- 2 Tbsps Fresh herbs
- For the vinaigrette
- 2 Tbsps White vinegar
- 1 tsp balsamic vinegar
- salt
- freshly ground peppers
- 3 Tbsps Corn oil
- 1 Tbsp Pumpkin seed oil
Preparation steps
1.
For the salad, blanch tomatoes for a few seconds and cool under running water. Peel, quarter, core and cut into small cubes.
2.
Peel shallots and cut into small cubes. Peel avocado, halve, remove the pit and cut into pieces.
3.
For the vinaigrette, whisk vinegars, salt, pepper and oil. Toss vegetables and sprouts with the vinaigrette and set aside to marinate.
4.
Rinse mussels thoroughly and remove the beards. Cook in the fish stock, covered, for 5 to 7 minutes until the shells open. (Discard any mussels that do not open.) Remove the mussel meat from the shells. Add to the prepared salad with the herbs and mix gently.
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