Warm Seafood Salad
Warm Seafood Salad - A beautiful and enjoyable salad
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.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 1,008 mg | (25 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 180 mg | |||
| Cholesterol | 89 mg |
Ingredients
- Ingredients
- 4 ozs Mixed seafood (frozen)
- 7 ozs waxy potatoes
- salt
- 2 ozs caperberry (from a jar, drained)
- 2 scallions
- ½ bunch Arugula
- ½ lemon
- peppers
- 2 Tbsps Canola oil
- 2 Tbsps Hazelnut oil
- ½ Cauliflower
Kitchen utensils
Preparation steps
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.
Coarsely chop capers. Rinse scallions and cut into thin rings.
Rinse arugula in cold water and spin dry.
Squeeze juice from lemon. Place 1 tablespoon lemon juice in a small bowl and season with salt and pepper. Slowly whisk in both oils.
Rinse cauliflower, pat dry and cut into small florets. Cook in boiling salted water until tender, about 7 minutes.
After 2-3 minutes of cooking cauliflower, add seafood.
Drain cauliflower and seafood and place in a bowl.
Add potatoes, capers, scallions, arugula and lemon vinagrette to warm seafood mixture, gently toss to combine and serve.
