Shrimp and Vegetable Salad
This fresh combination of shrimp, leek, tomato, and cucumber is extremely nutritious! Shellfish have easily digestible protein and a good portion of iodine, while the vegetables include a variety of essential vitamins and minerals. This low-calorie dish is only 200 calories per portion!
Coarse-grained Dijon mustard adds great flavor to this dish.
(Percentage of daily recommendation)
|Calorie||208 kcal||(10 %)|
|Protein||27 g||(28 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0.6 μg||(3 %)|
|Vitamin E||6.6 mg||(55 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||9.1 mg||(76 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||104 μg||(35 %)|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||8 μg||(18 %)|
|Vitamin B₁₂||1 μg||(33 %)|
|Vitamin C||56 mg||(59 %)|
|Potassium||824 mg||(21 %)|
|Calcium||211 mg||(21 %)|
|Magnesium||89 mg||(30 %)|
|Iron||4.5 mg||(30 %)|
|Iodine||152 μg||(76 %)|
|Zinc||3.4 mg||(43 %)|
|Saturated fatty acids||0.9 g|
|Uric acid||139 mg|
Peel shrimp, leaving the tails attached. Place the shells in a sieve, rinse and drain.
Slit each shrimp with a small knife along its back and devein. Rinse the shrimp and pat dry.
Halve leek lengthwise, rinse well, drain and cut into about 1-inch slices.
Put shrimp shells in a pot. Add water to cover the shells by about 1 inch and bring to a boil.
Place leek and shrimp in a steamer basket and set in the pot. Cover and steam until shrimp are pink and opaque, about 4 minutes.
Remove the steamer basket and let leek and shrimp cool. Reserve 3 tablespoons cooking liquid and discard the rest.
Rinse tomatoes, wipe dry and cut out stems. Cut tomatoes into wedges.
Thoroughly rinse cucumber, wipe dry and cut in half lengthwise. Remove seeds with a spoon and cut cucumber into thin slices.
Whisk together mustard, white wine vinegar and reserved cooking liquid in a small bowl and season with salt and pepper. Whisk in olive oil.
Rinse dill, shake dry and pluck off fronds.
Mix dill with tomatoes, cucumber, leek, shrimp and dressing in a bowl. Let marinate for 15 minutes, season again with salt and pepper and serve.