Seafood Salad

  • 15/12/2008
  • Moderate difficulty
  • 4
  • 40 min

Fine seafood is enjoyed throughout the year. This Christmas season, why not try combining a nice filet of sole with prawns, marinated with raisins, pine nuts and spices and served with endive, some sliced cucumber and a few shavings of delicious parmesan cheese.

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Ingredients

  • 2 tbsp oil
  • 4 pieces filet of sole or other fish
  • 3 tbsp plain flour
  • 5 tbsp olive oil
  • 1 onion, sliced
  • 1 tbsp raisins (soaked in water and drained)
  • 30 g pine nuts
  • 1 tsp Vegeta Delight vegetable stock powder
  • 1 dried bay leaf
  • 120 ml white wine vinegar
  • 100 ml water
  • Salt
  • Pepper
  • 500 g prawns or shrimp
  • 4 leaves of Endive
  • 1 fresh cucumber, sliced
  • 1 lemon, cut in quarters
  • Parmesan cheese, shaved

Preparation

  1. 1.
    Heat the oil in a pan.
  2. 2.
    Coat the fish with plain flour and fry the filets. Transfer on to a paper towel.
  3. 3.
    Heat olive oil in a heavy based pan and add onion, raisins, pine nuts, one teaspoon of Vegeta Delight vegetable stock and the bay leaf and let cook for a few minutes.
  4. 4.
    Add vinegar and water, salt and pepper, and sauté for a couple of minutes.
  5. 5.
    Bring water to boil and cook the prawns, until they become pink in colour. Drain the water and remove the shell.
  6. 6.
    Add prawns to fried filets of fish and top with sautéed marinade. Let cool, put in the fridge and allow to sit for a couple of hours.

Serving

Place one leaf of endive on each serving plate, arrange the filet of sole, prawns and sliced cucumber on top. Drizzle with the marinade then garnish with a wedge of lemon and parmesan cheese shavings.

Tip

You can choose any type of prawn or shrimp and cook them for a couple of minutes in water until they turn pink. If available, add marine salt to the water. Small prawns take about 1-2 minutes to cook; large prawns or shrimp will take about 5 minutes.

Notice

Good to know - prawns provide nutrients important for maintaining healthy bones and joints.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 557 / 2.328 - -
Fat g 31,59 - -
Carbohydrates g 22,26 - -
Dietary fibre g 1,97 - -
Protein g 45,12 - -
Sodium g 2,35 0 0
Vitamin A μg 329,81 8 7
Vitamin D μg 66,83 33 33
Vitamin C mg 18,60 25 21
Niacin mg 14,29 102 71
Potassium mg 1.294,69 35 35
Phosphorous mg 628,59 79 79
Magnesium mg 121,68 41 30

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)