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Mixed shellfish platter
A platter of seafood cocktail, lettuce, avocado and red pepper, served with a tomato dip.
What you need
- For the tomato dip
- 3 tsp vegetable oil
- 1 medium onion, peeled and finely chopped
- 2 cloves garlic, peeled and crushed
- 1/2 tsp mild chilli powder
- 1 tsp ground coriander
- 350 g ripe tomatoes, peeled and chopped
- 3 tsp tomato puree
- 1 tsp worcestershire sauce
- 1 tsp caster sugar
- seasoning
- For the platter
- 60 g fresh scallops out of shells, cleaned, optional
- 400 g frozen seafood cocktail, thawed
- 1/2 head lollo rosso lettuce
- 1 small red pepper, cored, de-seeded and cut into rings
- 1 small avocado, halved, stone removed, peeled and sliced
- freshly squeezed juice of 1 lemon
Method
Heat the oil in a frying pan. Add the onion, garlic, chilli and coriander and fry for 2-3 min or until softened.
Add the tomatoes, tomato puree, Worcestershire sauce, caster sugar and seasoning. Bring to the boil, then simmer for 15-20 min or until thick and reduced slightly. Leave to cool completely.
Place the scallops in a steamer over a pan of simmering water or on a plate over a pan of simmering water and steam for 5-8 min or until cooked. Leave to cool.
Arrange the seafood cocktail on serving plates with the lettuce and pepper. Toss the avocado in the lemon juice to prevent discoloration then drain well.
Arrange the avocado on the plates with the tomato dip. Serve well chilled.
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Preparation 40 minutes Cook 34 minutes Waiting » 1 hour Chill 30 minutes Total 2 hours, 14 minutes -
Energy 269 kcal/serving Fat 3.66 g/serving Carbohydrates 62.29 g/serving Glycaemic Index 7 Glycaemic Load 1.18 
Serving suggestion
Garnish the dip with flat leaf parsley and black pepper; and the salad with mustard and cress and fresh dill.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1131 | 310 | 10475 | 8350 |
| Energy (kcal) | 269 | 73.8 | 2500 | 2000 |
| Protein (g) | 21.3 | 5.83 | ||
| Carbohydrate (g) | 24.8 | 6.81 | 345 | 275 |
| Fat (g) | 13.3 | 3.66 | 95 | 70 |
| Fat (saturated) (g) | 2.05 | 0.56 | ||
| Fibre (g) | 5.86 | 1.61 | ||
| Sodium (mg) | 682 | 187 | ||
| Salt (equivalent) (g) | 1.71 | 0.47 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 368 | 100 | 800 |
| Vitamin B-12 (µg) | 15.2 | 4.18 | 1 |
| Vitamin B-6 (mg) | 0.57 | 0.16 | 2 |
| Vitamin C (mg) | 106 | 29.1 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.04 | 0.83 | 10 |
| Zinc (mg) | 3.07 | 0.84 | 15 |
| Calcium (mg) | 93.7 | 25.7 | 800 |
| Folate (mcg) | 79.2 | 21.7 | 200 |
| Iron (mg) | 7.23 | 1.98 | 14 |
| Magnesium (mg) | 85.5 | 23.4 | 300 |
| Niacin (mg) | 3.40 | 0.93 | 18 |
| Pantothenic acid (mg) | 1.18 | 0.32 | 6 |
| Riboflavin (mg) | 0.36 | 0.10 | 1.6 |
| Phosphorous (mg) | 277 | 76.2 | 800 |
| Thiamin (mg) | 0.20 | 0.06 | 1.4 |
This recipe is:
Corn-free
Peanut free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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