-
Seafood Salad Selina Ransome
Healthy Hints
It's recommended that you eat fish at least twice a week, and seafood is a low fat source of high quality protein as well as zinc. Pregnant women should avoid eating raw seafood, so make sure the fish is fully cooked.
Ingredients
Ingredients
2 tsp extra virgin olive oil
5 g butter, unsalted
2 tsp crushed garlic
1 fresh green chilli, finely sliced
1 fresh red chilli, finely sliced
225 g (8 oz) seafood selection, pre-cooked king prawns, mussels and squid
1 lemon
½ tsp salt
½ tsp black pepper
90 g rocket leaves
What does this chart mean?
- Calories66kcal
- Protein7.3g
- Fat3.0g
- Saturated fat0.9g
- Carbohydrate2.4g
- Sugars (Total)1.0g
- Fibre0.4g
- Salt0.3g
Directions
1. Gently heat the extra virgin olive oil in a wok or deep frying pan over a low to medium heat.
2. Add the butter and stir into the oil. Add the garlic and chillies.
3. After one minute, add the fresh seafood selection, stir carefully and heat through.
4. Add the juice of half a lemon, salt and black pepper and leave to heat for a further minute.
5. Place some rocket leaves onto a plate, arrange the seafood on top and drizzle the sauce on top to dress the salad leaves.
6. Serve with wedges of the remaining lemon.
NB. Any combination of seafood can be used for this recipe.
