2 delicious seafood salads

Light and refreshing, seafood salads pack a nutritional punch and will tide you over until dinner.

A summer treat that provides omega-3 fatty acids from the crab as well as lots of vitamin C from the grapefruit and calcium from the greens.

Preparation time: 25 minutes

Serves 4

• 4 grapefruits
• 30 ml (2 tbsp) light mayonnaise
• 15 ml (1 tbsp) finely chopped mango chutney
• 10 ml (2 tsp) Dijon mustard
• 5 ml (1 tsp) sesame oil
• 1 ml (1⁄4 tsp) each salt and pepper
• 375 g (3⁄4 lb) lump crabmeat, picked over to remove any cartilage
• 500 ml (2 c) watercress, tough stems trimmed
• 1 Belgian endive, cut crosswise into 1 cm (1⁄2 in) wide strips
• 1 head Bibb lettuce, separated into leaves1. With small paring knife, peel grapefruits. Working over bowl to catch juice, separate grapefruit sections from membranes; reserve juice that collects in bowl.
  2. In medium bowl, whisk together mayonnaise, chutney, mustard, sesame oil, salt, pepper and 45 millilitres (three tablespoons) of reserved grapefruit juice.
  3. Add crabmeat, tossing to combine. Add watercress, endive and grapefruit sections and toss. Serve salad on bed of Bibb lettuce.

  Calories: 180, fat: 4 g, saturated fat: 1 g, sodium: 660 mg, carbohydrate: 20 g, protein: 18 g.

This salad offers omega-3 fatty acids from the tuna and lots of vitamins C and B6.

Preparation time: 45 minutes

Serves 4

• 500 g (1 lb) small red or white new potatoes
• 60 g (2 oz, or about 250 ml/1 c) thin green beans
• 2 large eggs
• 250 g (1⁄2 lb) mixed lettuce leaves, washed
• 15 ml (1 tbsp) chopped parsley
• 15 ml (1 tbsp) snipped fresh chives
• 1 small red onion, sliced thin
• 15 ml (1 tbsp) bottled tapenade
• 2 garlic cloves, minced
• 30 ml (2 tbsp) extra-virgin olive oil
• 15 ml (1 tbsp) red wine vinegar
• 5 ml (1 tsp) balsamic vinegar
• 10­ or 15 radishes, sliced thin
• 1 can (175 g/6 oz) tuna packed in water, drained
• 125 ml (1⁄2 c) cherry tomatoes
• 1 red bell pepper, seeded and sliced thin
• 1 yellow pepper, seeded and sliced thin
• 1 green pepper, seeded and sliced thin
• 8 black olives
• Fresh basil leaves, for garnish1. Put potatoes in pot with water to cover and bring to boil. Simmer 10 minutes, add beans and cook until vegetables are tender, five minutes. Drain and rinse under cold water.
  2. Put eggs in small pot with cold water to cover; bring to boil. Simmer gently for five minutes, drain and rinse under cold water. Peel eggs and let stand in a bowl of cold water.
  3. In large, shallow bowl, toss together lettuce, parsley, chives and red onion.
  4. In small bowl, whisk together tapenade, garlic, olive oil, vinegars, salt and pepper to taste. Pour two-thirds of dressing over salad and toss.
  5. Halve potatoes and arrange on top of salad with green beans, radishes, chunks of tuna, tomatoes, peppers and olives. Quarter eggs and add to the salad. Pour remaining dressing on top and garnish with basil leaves.

  Calories: 350, fat: 15 g, saturated fat: 3 g, sodium: 450 mg, carbohydrate: 36 g, protein: 18 g.

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