The Everything Salad Book (18 page)

1. Cook the tortellini according to package directions. Drain, rinse under cold water, and drain again. Drain the salmon and flake with a fork.
   

2. In medium-sized bowl, gently toss together the pasta, carrots, zucchini, and bell pepper. Add the salmon and mix.
   

3. In a small bowl, stir together the yogurt, cheese, parsley, milk, and oregano until well mixed. Add to the pasta mixture and toss gently to coat evenly.
   

4. Cover and refrigerate for several hours before serving.
   

PER SERVING

Calories:..........447

Fat:..........14 g

Protein:..........44 g

Sodium:..........458 mg

Fiber:..........2 g

Carbohydrate:..........35 g

Moroccan couscous can be purchased in a specialty or gourmet food store.

1. Heat grill (or use a broiler) to medium-high heat.
   

2. Mix together half the olive oil with half the zest and half the ginger in a bowl; rub on the tuna. Grill (or broil) the tuna medium-rare (about 3–4 minutes per side) or to desired doneness.
   

3. While the tuna cooks, heat the remaining olive oil in a small saucepan on medium heat; quick-sauté the leeks for 1 minute. Add the stock and the remaining ginger and zest; bring to simmer. Add the couscous, cover, and cook for 5 minutes. Remove from heat.
   

4. Fluff the couscous with a fork, then spoon into mounds on serving plates. Thinly slice the tuna and fan it over the couscous, then drizzle with the extra-virgin olive oil.
   

PER SERVING

Calories:..........237

Fat:..........5 g

Protein:..........37 g

Sodium:..........208 mg

Fiber:..........2 g

Carbohydrate:..........8.5 g

Sushi-grade fish is the finest you can buy. But if it smells too “fishy” do not get it! Fish should have relatively no odor when fresh. When you're using sushi-grade fish in this recipe, try it on the rare side for an incredible increase in flavor.

You needn't stick with king crab. Feel free to substitute your favorite seafood.

1. Cook farfalle pasta in water until al dente, as directed by packaging, then drain. Add pasta to a large mixing bowl.
   

2. Combine olive oil, lemon juice, garlic, salt, and pepper in a small bowl. Pour the olive oil mixture over the pasta and mix. Let pasta stand for 5 minutes.
   

3. Mix together the crab, scallions, radishes, and parsley in a medium bowl. Add the crab mixture to the salad, toss again, and serve.
   

PER SERVING

Calories:..........431

Fat:..........16 g

Protein:..........30 g

Sodium:..........1,184 mg

Fiber:..........2.5 g

Carbohydrate:..........43 g

Prepare shrimp at least 1 hour before serving to give them time to marinate in the dill dressing.

1. Combine shrimp and leeks in a large mixing bowl.
   

2. Whisk vinegar, dill, mustard, salt, and rosemary together in a small bowl. Whisk oil into dressing and mix until emulsified. Pour dressing over shrimp and toss well to coat thoroughly. Cover bowl and place in refrigerator. Chill for at least 1 hour.
   

3. Toss watercress and Bibb, and red leaf lettuces together in a large bowl. Split the lettuce evenly between 4 plates. Remove shrimp from refrigerator. Toss gently to mix shrimp and dressing again. Split the shrimp salad between 4 plates and serve over greens. Drizzle remaining dressing over each plate.
   

PER SERVING

Calories:..........252

Fat:..........19 g

Protein:..........18 g

Sodium:..........280 mg

Fiber:..........1 g

Carbohydrate:..........3 g

If you prefer fresh shrimp, boiling is the easiest way to cook them. Remove the shell and scrape away the vein on each shrimp. Add shrimp to a pot of boiling water, cover, and reduce heat to low. Shrimp are done as soon as they turn pink, about 3 minutes for medium shrimp and 8 minutes for jumbo. Quickly drain the cooked shrimp, rinse them in cold water, and place them in a bowl.

This salad gives you a great deal of latitude for using what is freshest in the market. This recipe is a starting place. You can substitute lobster for shrimp or use any kind of crabmeat. You can add other fresh herbs to change the flavor.

1. Set a large bowl next to the stove. In a large pot, mix together the water, wine, and lemon juice; bring to a boil. Poach the shrimp and sea scallops in the pot for 5 minutes. Remove to the large bowl. Place the bluefish into the water and allow to simmer for 4 minutes. Add to the bowl of seafood. Drop the crab leg pieces into the boiling water. Remove after 1 minute. Place in the bowl.
   

2. Poach the mussels for 2–4 minutes until they open. Place in the bowl.
   

3. To the bowl, add the Italian dressing and the rest of the ingredients. Toss gently to coat. Refrigerate covered for 2 hours. Serve chilled or at room temperature.
   

PER SERVING

Calories:..........421

Fat:..........21 g

Protein:..........46 g

Sodium:..........1,055 mg

Fiber:..........0 g

Carbohydrate:..........8 g

The different textures and flavors of the seafood in this recipe complement one another well. Still, don't hesitate to try other crustaceans in this recipe, such as bay scallops or lobster.

1. Poach the squid and let cool. Meanwhile, peel, seed, and thinly slice the cucumber. In a large mixing bowl, gently combine the cooled squid, shrimp, clams, cucumber, and celery; set aside.
   

2. In a small mixing bowl, stir together the onion, lemongrass, serrano chili, mint, garlic, green onion, and fish sauce. Add sugar to taste. Pour the dressing over the seafood mixture, tossing to coat. Cover and let sit for at least 30 minutes before serving.
   

3. To serve, place lettuce leaves in the center of 4 plates. Mound the seafood salad on top of the lettuce leaves.
   

PER SERVING

Calories:..........144

Fat:..........2 g

Protein:..........22 g

Sodium:..........1,502 mg

Fiber:..........2 g

Carbohydrate:..........10 g

To poach the squid, you need a large pot filled with water and a pinch of salt. Bring the water to a rolling boil over high heat and drop in the squid. Let the squid cook for 30 seconds. Quickly drain squid, moving the colander gently to help shake off excess water.

The cooked shrimp add great color and texture to this salad, but it's equally tasty if you substitute cooked mussels or scallops.

1. In a small bowl, combine sugar, fish sauce, lime juice, and chili sauce. Stir until the sugar dissolves completely.
   

2. In a large bowl, combine all of the salad ingredients except the lettuce. Pour the dressing over and toss to coat.
   

3. To serve, place the lettuce leaves on individual plates. Mound a portion of the shrimp salad on top of the leaves. Serve immediately.
   

PER SERVING

Calories:..........120

Fat:..........1.5 g

Protein:..........14 g

Sodium:..........1,486 mg

Fiber:..........0 g

Carbohydrate:..........13 g

This recipe features calamari grilled with light vinaigrette to ensure the seafood complements the salad without taking over the other flavors.

1. Combine fish sauce, water, lemongrass, lime zest, onion, lime juice, and chili peppers in a small bowl; set aside.
   

2. Prepare a grill or broiler. Place the calamari on a broiler pan or in a grill basket and cook over high heat until tender, about 3 minutes per side. Let cool to room temperature.
   

3. Place the grilled calamari in a mixing bowl. Stir the dressing and pour it over the calamari.
   

4. If serving immediately, add the mint, cilantro, and green onions. Alternatively, allow the calamari to marinate for up to 1 hour before serving, and then add the additional ingredients.
   

5. To serve: Use individual cups or bowls to help capture some of the wonderful dressing. Alternatively, mound the calamari mixture over a bed of baby greens and spoon additional dressing over the top.
   

PER SERVING

Calories:..........84

Fat:..........1 g

Protein:..........14 g

Sodium:..........385 mg

Fiber:..........0 g

Carbohydrate:..........3 g

Calamari is squid. Sometimes you will see the smallest ones sold whole. Otherwise it comes in pearly white pieces that you slice into bite-sized morsels. Calamari has a sweet, mild flavor and only becomes chewy when overcooked.

Use cooked salad shrimp instead of cooking your own if you want to whip up the recipe in a hurry. However, if you have a few minutes, cooking the shrimp yourself is easy and tastes much better.

1. Heat the oil in a large skillet over medium heat. Cook the shrimp and garlic 4 minutes until the shrimp are pink and thoroughly cooked. Drain and chill at least 2 hours.
   

2. When the shrimp is chilled, add the beans, corn, chilies, and onions; mix well. In a small bowl, combine the mayonnaise, salsa, lime juice, salt, and pepper. Add to the shrimp mixture and combine thoroughly. Chill at least 1 hour.
   

3. To serve, place the salad in a serving bowl and sprinkle cilantro on top. Cut the unpeeled orange in wedges and use as a garnish.
   

PER SERVING

Calories:..........291

Fat:..........14 g

Protein:..........17 g

Sodium:..........912 mg

Fiber:..........6 g

Carbohydrate:..........28 g

When it comes to buying raw, it's best to buy shrimp with shells. The shrimp shell protects the meat and preserves the fresh flavor until you're ready to cook. To prepare, grasp the underside of the shell with each hand and gently pull it apart to release the meat. Use a knife to scrape away the veins, rinse the shrimp clean, drain, and use as needed.