Seafood cocktail

seafood cocktail

Serves 4

  • 4 tablespoons low-fat mayonnaise, made with free-range eggs

  • 2 tablespoons ketchup

  • juice and finely grated zest of plus lemon wedges to serve 1 lemon

  • a few drops Tabasco

  • 1 splash Worcestershire sauce

  • ½ small radicchio lettuce, shredded

  • 2 little gem lettuces, leaves separated

  • 200 g fresh white crab meat, from sustainable sources, ask your fishmonger

  • 250 g large cooked and peeled prawns, from sustainable sources, ask your fishmonger

  • 1 large punnet cress, snipped

  • a few pinches paprika

Whisk the mayonnaise, tomato ketchup and lemon juice together, then stir in the Tabasco and Worcestershire sauce. Set aside.



Divide the shredded radicchio between 4 small bowls or glass tumblers. Arrange the little gem lettuce leaves upright around the sides of each bowl or glass tumbler, then dived the crab meat and prawns between them. Finish with a few spoonfuls of the spicy mayonnaise, the lemon zest and a bunch of cress. Top with a sprinkle of paprika and a wedge of lemon to serve.

Nutritional Information

Seafood cocktail

With fresh white crab meat and prawns

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This delicious seafood salad is super easy to knock together – a brilliant dinner party starter
Serves 4
15m
Super easy
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Method

Whisk the mayonnaise, tomato ketchup and lemon juice together, then stir in the Tabasco and Worcestershire sauce. Set aside.

Divide the shredded radicchio between 4 small bowls or glass tumblers. Arrange the little gem lettuce leaves upright around the sides of each bowl or glass tumbler, then dived the crab meat and prawns between them. Finish with a few spoonfuls of the spicy mayonnaise, the lemon zest and a bunch of cress. Top with a sprinkle of paprika and a wedge of lemon to serve.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 260
    13%
  • Carbs 7.1g
    3%
  • Sugar 5.3g 6%
  • Fat 11.9g 17%
  • Saturates 1.8g 9%
  • Protein 28.2g 63%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4 tablespoons low-fat mayonnaise, made with free-range eggs

  • 2 tablespoons ketchup

  • juice and finely grated zest of plus lemon wedges to serve 1 lemon

  • a few drops Tabasco

  • 1 splash Worcestershire sauce

  • ½ small radicchio lettuce, shredded

  • 2 little gem lettuces, leaves separated

  • 200 g fresh white crab meat, from sustainable sources, ask your fishmonger

  • 250 g large cooked and peeled prawns, from sustainable sources, ask your fishmonger

  • 1 large punnet cress, snipped

  • a few pinches paprika