Nutrient-Rich! Fresh Seafood Salad Recipe
A Light and Healthy One-Bowl Seafood Salad for a Wholesome Meal
More and more people around me are starting to manage their diets for various reasons and motivations. For myself, as I’ve entered my 30s, I’ve found myself eating less just to satisfy hunger and instead contemplating how to enjoy meals more healthily and lightly. Losing weight has made my body feel lighter and more energetic, which makes managing a diet more enjoyable. Today, I’d like to share a seafood salad recipe that is satisfying in both taste and nutrition, packed with healthy protein and vitamins from vegetables. It’s a perfect dish to keep you feeling good!
Salad Ingredients
- 1/4 head of lettuce, washed and ready
- 100g peeled and deveined shrimp
- 3 small squid (or cuttlefish), cleaned
- 100g prepared calamari rings
- 5 cherry tomatoes, halved
Fresh Salad Dressing Ingredients
- 4 Tbsp balsamic vinegar
- 1/2 Tbsp honey
- 1 tsp minced garlic
- 1 Tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
For Blanching Seafood
- 1 L water
- 1 Tbsp salt
- 1 cup ice
- 4 Tbsp balsamic vinegar
- 1/2 Tbsp honey
- 1 tsp minced garlic
- 1 Tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
For Blanching Seafood
- 1 L water
- 1 Tbsp salt
- 1 cup ice
Cooking Instructions
Step 1
For the best viewing experience, it’s recommended to view Maple Daniel’s content with photos. (This step is an informational note and does not affect the cooking process.)
Step 2
First, thoroughly wash the lettuce under cold running water. Gently pat it dry with a colander or paper towels. Then, tear the lettuce into bite-sized pieces, about 3-4 cm (1.5 inches) in size, by hand. Tearing it by hand helps retain a pleasant crisp texture.
Step 3
Now, let’s prepare the delicious dressing. In a small bowl, combine 4 tablespoons of balsamic vinegar, 1/2 tablespoon of honey, 1 teaspoon of minced garlic, 1 tablespoon of olive oil, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Whisk everything together gently with a fork or a small whisk until well combined. If you prefer a sweeter dressing, feel free to add a little more honey to suit your taste.
Step 4
To add vibrant color and freshness, cut the cherry tomatoes in half. Ensure they are washed clean before halving.
Step 5
Let’s blanch the seafood to perfection. Bring 1 liter of water to a boil in a pot, adding 1 tablespoon of salt. Once boiling, carefully add the cleaned small squid (or cuttlefish) and blanch for about 1 minute. Then, add the shrimp and calamari rings to the same pot and cook for an additional 4 minutes. It’s important not to overcook the seafood, as it can become tough. Immediately after blanching, transfer the seafood to a prepared ice bath (1 cup of ice cubes in cold water) to rapidly cool them down. This shock in cold water helps retain their firm, tender texture.
Step 6
Assemble your beautiful seafood salad. Arrange the prepared lettuce and halved cherry tomatoes in a salad bowl. Neatly place the chilled blanched shrimp, small squid, and calamari rings on top. Drizzle your freshly made dressing over the salad just before serving. This creates a wonderfully healthy and satisfying seafood salad, perfect for a light meal!
Step 7
The shrimp, being low in fat and rich in protein, adds a delightful chewiness and umami flavor, making the salad even more appealing. The crispness of the lettuce and fresh vegetables creates a wonderfully refreshing eating experience. I highly recommend this salad recipe for anyone looking for healthy meal options or preparing for a diet.
Step 8
Today, we’ve created a delicious and healthy seafood salad together. The combination of tender seafood and crisp vegetables is truly harmonious. This salad is an excellent choice for those planning a diet or seeking a nutritious meal. Enjoy your delicious and healthy meal! 🙂
