Summer crab salad

chilled pea soup with crab salad garnish.JPG

I love seafood. I also love avocado. When the two of these ingredients are combined, I am in foodie heaven. Now that the warmer weather has firmly cemented itself in New York City, I am getting creative with my salads and dinner recipes. I made this beauty tonight and it was extremely fresh, healthy and tasty.

Crab boasts an excellent nutrition profile. It is an excellent source of omega-3 fatty acids and is a good source of lean protein. The food is very low in saturated fat as well as cholesterol and is a good source of vitamin B12, niacin, phosphorus, zinc and copper. In addition to these health benefits, crab is rich in selenium, an enzyme that reduces oxidative damage to cells and tissues.

Avocado has been called the world’s most perfect food. It is naturally rich in omega-3 fatty acids, vitamin E, folate and potassium.  It also contains monounsaturated fats, which help control fats in the blood stream to lower blood cholesterol and control diabetes.

You can generally find lump crabmeat at your local seafood store or a specialty grocer. It is ready to eat and chopped up so it is easily added to salads or other dishes. For my salad, you will need:

  • 150g of crabmeat
  • 1 ripe avocado
  • ¼ red onion, diced finely
  • ½ ripe tomato, chopped finely
  • Fresh lime juice
  • Fresh cilantro (coriander)
  • Salt and pepper to taste

Cut the avocado in half and scoop out half the flesh with a spoon.

Mash avocado in a bowl using a fork. Add onion, tomato, cilantro, a generous squeeze of lime juice and season with salt to taste.

Add the crab meat and mix. If you prefer, you can serve the crab on top of the guacamole.

I also sautéed some kale in garlic and shallots and served on the side.

This meal is very low calorie, easy to make and packed with protein. Try it today!