Seafood Salad
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
385
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 15.1 μg | (25 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 6.5 μg | (217 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 931 mg | (23 %) | ||
| Calcium | 201 mg | (20 %) | ||
| Magnesium | 181 mg | (60 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 158 μg | (79 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 353 mg | |||
| Cholesterol | 409 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams fresh Squid tentacle (ready to cook, or frozen)
- 1 onion
- 2 garlic cloves
- 1 tsp freshly grated ginger
- 5 Tbsps olive oil
- salt
- freshly ground peppers
- 125 milliliters dry white wine
- 250 milliliters Vegetable broth
- juice of lemons
- 12 shrimp (ready to cook)
- 1 small Papaya
- ½ Cucumber
Preparation steps
1.
Rinse squid, pat dry and cut into rings. Thaw before if frozen.
2.
Peel onion and garlic and finely chop.
3.
Heat 2 tablespoons oil in a saucepan. Saute onion, garlic and ginger. Add squid, season with salt and pepper. Deglaze pan with wine and stock and simmer, covered, on low heat for about 30 minutes. Add shrimp and cook for 3-4 more minutes.
4.
Combine lemon juice and remaining olive oil in a bowl, mix well. Remove squid and shrimp from a pan and toss with lemon dressing.
5.
Peel papaya, cut in half, remove seeds and cut into small strips.
6.
Rinse cucumber, cut in half lengthwise, remove seeds with a spoon, cut crosswise into thin half-slices.
7.
Combine papaya, cucumber, squid and shrimp. Arrange on plates and serve.
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