Seafood Salad with Mango and Fennel
Nutritional values
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 30.08 g | (31 %) | ||
| Fat | 22.68 g | (20 %) | ||
| Carbohydrates | 28.26 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.75 g | (13 %) |
| Vitamin A | 281.3 mg | (35,163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.11 mg | (18 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.49 mg | (45 %) | ||
| Niacin | 8.41 mg | (70 %) | ||
| Vitamin B₆ | 0.33 mg | (24 %) | ||
| Folate | 120.21 μg | (40 %) | ||
| Pantothenic acid | 1.14 mg | (19 %) | ||
| Biotin | 5.94 μg | (13 %) | ||
| Vitamin B₁₂ | 15.56 μg | (519 %) | ||
| Vitamin C | 78.71 mg | (83 %) | ||
| Potassium | 837.89 mg | (21 %) | ||
| Calcium | 114.23 mg | (11 %) | ||
| Magnesium | 80.02 mg | (27 %) | ||
| Iron | 5.97 mg | (40 %) | ||
| Iodine | 75 μg | (38 %) | ||
| Zinc | 3.09 mg | (39 %) | ||
| Saturated fatty acids | 3.37 g | |||
| Cholesterol | 188.18 mg |
Ingredients
- Ingredients
- 1 Leek
- 1 small Fennel bulb
- 1 small Mango
- 1 small chili pepper
- juice of an Oranges
- 5 olive oil
- 250 grams mussels
- ⅛ l white wine
- 100 grams cooked, peeled shrimp
- 150 grams Squid ring
- 1 finely chopped garlic clove
- juice of a lemons
- 2 Tbsps finely chopped Fresh herbs (dill, tarragon, chives)
- Arugula
- salt
Preparation steps
Remove the roots from the leek and cut off the green end. Cut the rod into 5 cm long pieces (approximately 2 inches) and then into fine strips. Blanch in salted water for 2 minutes, rinse cold and drain.
Cut the fennel bulb in half, cut out the hard core and then cut the halves into thin strips. Peel the mango, loosen the flesh from the core and cut into narrow strips. Finely chop the chile pepper.
Mix all the prepared ingredients together and marinate in orange juice and 3 tablespoons of olive oil.
Rinse and trim the mussels carefully. Bring the wine to a boil and cook the mussels, covered, until the shells open. Remove the mussel meat from the shells and mix with the shrimp and squid rings.
Heat the remaining olive oil in a pan with the garlic and sauté the seafood briefly. Season with salt, shower with herbs and allow to cool slightly.
Mix the seafood with the remaining salad ingredients. Cover and leave in a cool place for about 1 hour.
Serve garnished with arugula leaves.
Suggestion: Serve with a toasted baguette.
