EatSmarter exclusive recipe

Warm Seafood Salad

with Potatoes, Cauliflower, Arugula and Capers
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Warm Seafood Salad

Warm Seafood Salad - A beautiful and enjoyable salad

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Health Score:
9,7 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
352
calories
Calories

Healthy, because

Even smarter

Nutritional values

Seafood provides plenty of iodine and protein, while potatoes and cauliflower provide a good portion of fiber and vitamins. If you want to save some fat, simply replace half of the oil with vegetable broth.

If you would like to share with guests, this main course for two can also be served as an appetizer for four people or double the amount and include the salad as part of a fine buffet.

1 serving contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein16 g(16 %)
Fat21 g(18 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.4 μg(12 %)
Vitamin E5.5 mg(46 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.6 mg(43 %)
Folate87 μg(29 %)
Pantothenic acid1.6 mg(27 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C83 mg(87 %)
Potassium1,008 mg(25 %)
Calcium140 mg(14 %)
Magnesium78 mg(26 %)
Iron4.3 mg(29 %)
Iodine42 μg(21 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.8 g
Uric acid180 mg
Cholesterol89 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Mixed seafood (frozen)
7 ounces waxy potatoes
salt
2 ounces caperberry (from a jar, drained)
2 scallions
½ bunch Arugula
½ lemon
peppers
2 tablespoons Canola oil
2 tablespoons Hazelnut oil
½ Cauliflower
How healthy are the main ingredients?
potatoArugulasaltlemonCauliflowerCauliflower
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Sieve, 1 Whisk, 1 Salad spinner, 1 Citrus juicer

Preparation steps

1.
Warm Seafood Salad preparation step 1

Thaw frozen seafood according to package instructions. Peel and chop the potatoes. Cook in a pot of boiling salted water until tender, about 8 minutes. Drain, briefly run under cold water and drain again. Set aside.

2.
Warm Seafood Salad preparation step 2

Coarsely chop capers. Rinse scallions and cut into thin rings.

3.
Warm Seafood Salad preparation step 3

Rinse arugula in cold water and spin dry.

4.
Warm Seafood Salad preparation step 4

Squeeze juice from lemon. Place 1 tablespoon lemon juice in a small bowl and season with salt and pepper. Slowly whisk in both oils.

5.
Warm Seafood Salad preparation step 5

Rinse cauliflower, pat dry and cut into small florets. Cook in boiling salted water until tender, about 7 minutes.

6.
Warm Seafood Salad preparation step 6

After 2-3 minutes of cooking cauliflower, add seafood.

7.
Warm Seafood Salad preparation step 7

Drain cauliflower and seafood and place in a bowl. 

8.
Warm Seafood Salad preparation step 8

Add potatoes, capers, scallions, arugula and lemon vinagrette to warm seafood mixture, gently toss to combine and serve.