Seafood salad

A fresh, briny salad combining prawns, mussels and squid on a bed of salad leaves, lifted with lemon and herbs. Rich in lean protein and low in calories, it makes a refined starter or light lunch.

Preparation: 20 min  |  Cooking: 10 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 301 kcal · 38 g protein · 5 g carbohydrate · 13 g fat

Ingredients

• 200 g prawns
• 200 g cooked mussels
• 200 g squid
• 100 g salad leaves
• 1 lemon
• 3 tbsp olive oil
• 1 bunch of parsley

Method

1. Cook the squid and prawns briefly.
2. Mix them with the cooked mussels.
3. Arrange on a bed of salad leaves.
4. Dress with olive oil, lemon juice and parsley.

Nutritional benefits

Seafood is very rich in lean protein, iron, zinc and omega-3, for very few calories and little fat, which is good for cholesterol. Served on salad leaves with a simple dressing, it makes a starter or lunch that is rich in iodine, refined and ideal when you are watching your weight. Naturally gluten-free.

Variations and substitutions

• With scallops or crab.
• With avocado for a more indulgent version.
• With citrus fruit (grapefruit, orange).
• With a lightened cocktail sauce.

Storage and making ahead

Best eaten the same day; cooked seafood keeps for 1 day in the fridge.

💡 Good to know

Cook the seafood for just the right time (prawns and squid very briefly): overcooked, they turn rubbery.

Further reading

Discover more protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: prawns · cooked mussels · squid · salad leaves · lemon.

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