Mediterranean Seafood Salad
This chef-curated Mediterranean Seafood Salad offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 28g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 502 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Mediterranean Seafood Salad offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Mediterranean Seafood Salad to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Mediterranean Seafood Salad, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 1 1/2 cups dried small pasta shells
- 3 cups imitation crab or lobster
- meat
- 2 stalks celery, finely chopped
- 3/4 cup black olives
- 1 1/2 cups mayonnaise
- 1/3 cup Catalina salad dressing
- 2 teaspoons Worcestershire sauce
- 1 tablespoon hot sauce
- 1/4 teaspoon Dijon mustard
- 1 cup cubed Cheddar cheese
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Bring a large pot of lightly salted water to a boilStep 2: Technique & Execution
Add pasta, and cook until al dente, about 8 to 10 minutesStep 3: Technique & Execution
Drain, and place pasta in a large bowlStep 4: Technique & Execution
Stir in crabmeat, celery, and olivesStep 5: Technique & Execution
Mix in mayonnaise, Catalina dressing, Worcestershire sauce, hot sauce, and DijonStep 6: Technique & Execution
Stir in Cheddar cheese, cover, and chill at least 1 hour.Chef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 502 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 28g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 37g | Complex, slow-digesting dietary fiber |
| Fat | 11g | Wholesome dietary lipids for micronutrient absorption |
Mediterranean Seafood Salad
This chef-curated Mediterranean Seafood Salad offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Bring a large pot of lightly salted water to a boil
Technique & Execution: Add pasta, and cook until al dente, about 8 to 10 minutes
Technique & Execution: Drain, and place pasta in a large bowl
Technique & Execution: Stir in crabmeat, celery, and olives
Technique & Execution: Mix in mayonnaise, Catalina dressing, Worcestershire sauce, hot sauce, and Dijon
Technique & Execution: Stir in Cheddar cheese, cover, and chill at least 1 hour.
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight glass container for up to 2 days.
- Reheating: Warm gently in a skillet on medium-low heat with a lid to keep the fish tender. Avoid microwaving to prevent rubbery texture.
- Freezing: We do not recommend freezing cooked fish as it degrades the texture.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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