Dietary seafood salads

Dietary seafood salads - all useful
Prescriptions

Diet seafood salads Seafood are of high protein content and relatively low calorific value, however indispensable in normal human diet and a diet. Nutritionists recommend eating at least two servings of seafood a week, however, despite the fact that today they can be found in almost any store, many people use them much less. Those who do not have time to cook complicated dishes can include in your diet Diet seafood salads Seafood salads: a feast of Neptune - Their preparation quickly and easily handle any.

One of the main advantages of seafood - they are useful to all those who closely monitors the weight: they are quite nutritious and provide the body with lots of omega-3 and other nutrients.

Ingredients salad with seafood

It is useful to look at some seafood, which are part of different dietary salads, as well as the content of calories, protein, fat and omega-3 in 200 g of product:

Cod - 164 kcal, 35.6 g protein, 1.4 g fat, 0.3 g of omega-3;
Flounder - 180 kcal, 36.2 g protein, 2.8 g fat, 0.2 g of omega-3;
Haddock - 160 kcal, 36.6 g protein, 1 g fat, 0.2 g of omega-3;
Herring - 300 kcal, 36.6 g protein, 17 g fat, 3.4 g of omega-3;
Mackerel - 400 kcal, 43.8 g protein, 14.6 g fat, 5 grams of omega-3;
Salmon - 284 kcal, 39.6 g protein, 12.6 g fat, 1.6 g of omega-3;
Tuna - 204 kcal, 36.4 g protein, 6 g fat, 2.6 g of omega-3;
Crab meat (average) -160 kcal, 34 g protein, 2.6 g fat, 0.6 g of omega-3;
Shrimps - 180 kcal, 37.6 g protein, 1.6 g fat, 0.6 g of omega-3;
Oysters - 162 kcal, 19 g protein, 4.6 g fat, 1.4 g of omega-3;
Octopus - 152 kcal, 30 g protein, 3 g fat, 0.4 g of omega-3;
Kalmar - 170g kcal, 32.8 g protein, 1.8 g fat, 0.8 g of omega-3.

Diet seafood salads Other dietary ingredients salads Dietary salad: a few low-calorie recipes must contain a minimum of calories and maximum of nutrients. For example, instead of cold pasta (which, incidentally, is perfectly combined with many kinds of seafood) is better to add to salads zelenolistnye vegetables or other vegetables other than low calorie. Very useful are salads of dietary components, such as lettuce, which comprises a single sheet of about 4 kcal tomatoes (approximately 22 kcal per tomato average size), cucumbers (16 kcal per 100 grams), Chinese cabbage (9 kcal per 70g). You can prepare salads with seafood and beans: 100 grams of beans or beans contains about 120 calories, but they also have polyunsaturated fats, iron, magnesium, phosphorus, calcium, copper, zinc, potassium, B vitamins, dietary fiber and protein.

To reduce the amount of calories in a salad, you need to pay attention to fill. In one tablespoon of olive oil Olive oil: useful properties It contains 119 calories - almost as many as in one serving of tuna. To reduce the caloric salad, you can prepare the fill of a small amount of olive oil (one-third or even a quarter of a tablespoon will do), combined with balsamic vinegar, wine vinegar, lemon juice and / or different seasonings.

Salad with seafood

There are a lot of recipes with seafood salads, besides, anyone can experiment with different combinations of ingredients. To dietary salad turned out really, you only need to follow the recommendations - not to use too high-calorie foods and do not abuse vegetable oils.