Seafood Salad with Broccoli and Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 307 cal. | (15 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 13.2 μg | (66 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 308.4 μg | (514 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 15.8 μg | (527 %) | ||
| Vitamin C | 223 mg | (235 %) | ||
| Potassium | 1,475 mg | (37 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 9.3 mg | (62 %) | ||
| Iodine | 377 μg | (189 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 487 mg | |||
| Cholesterol | 373 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 200 grams Cod
- 200 grams Cuttlefish (ready to cook)
- 600 grams mussels
- 400 milliliters fish stock
- 600 grams Broccoli
- salt
- peppers
- 1 red Bell pepper
- 2 scallions
- 4 Tbsps soy sauce
- 4 Tbsps lemon juice
- 1 tsp cane sugar
- 2 Tbsps minced cilantro
- cilantro (for garnish)
Preparation steps
Cut the fish fillets into strips and the squid into small pieces. Rinse the mussels thoroughly, brushing when needed and away any that are open. In a saucepan, boil the fish stock. Place 2 strips of fish and squid in it and cook over low heat for 3 minutes. Remove and set aside. Then place the mussels in the stock, cover, and let cook for 5 minutes until they are opened - occasionally shake the pot. Remove the mussel meat from the shells. Throw away any closed shells.
Rinse the broccoli, divide into florets and blanch for 5 minutes in boiling salted water. Then drain, rinse in cold water, and drain again. Rinse the bell pepper, trim, cut in half, remove seeds and ribs and cut into strips. Rinse, trim and cut the scallions into rings.
Mix the soy sauce with lemon juice, brown sugar, season with salt and pepper and stir in the cilantro. Mix the cod strips, squid, mussels and vegetables in the marinade and serve in bowls. Garnish to taste with cilantro.
