There ocean salad This is an iconic recipe from the French coast, particularly popular in brasseries and restaurants along the Atlantic coast. It showcases seafood—shrimp, tuna, smoked salmon, surimi—combined with fresh raw vegetables and a light vinaigrette. Colorful, balanced, and rich in protein, this salad is ideal for a healthy and delicious summer meal.
🧑🍳 Traditional Ocean Salad Recipe
Ingredients (for 4 people)
- 1 green salad (Batavia lettuce, romaine lettuce or mesclun)
- 100g of peeled shrimp
- 100g of tuna in water (drained)
- 100g of smoked salmon
- 8 surimi sticks
- 2 hard-boiled eggs
- 12 cherry tomatoes
- 1/2 cucumber
- 1 grated carrot
- 1 tablespoon of capers (optional)
- 1 lemon
- 3 tablespoons of olive oil
- 1 tablespoon of cider or balsamic vinegar
- Salt, pepper
Preparation
- Prepare the vegetables Wash and spin dry the salad. Cut the cherry tomatoes in half, slice the cucumber, grate the carrot.
- Cook the eggs Cook the eggs for 10 minutes in boiling water. Peel them and cut them into quarters.
- Arrange the salad Arrange the salad on the plates. Add the vegetables, shrimp, flaked tuna, smoked salmon strips, surimi sticks cut into pieces, eggs and capers.
- Season Mix the oil, vinegar, lemon juice, salt and pepper. Drizzle over the salad just before serving.
🧾 Nutritional Information (per serving)
| Nutrient | Quantity per serving | % AJR* |
|---|---|---|
| Calories | 290 kcal | 14.5% |
| Total lipids | 18 g | 27% |
| Saturated fatty acids | 3 g | 15% |
| Cholesterol | 120 mg | 40% |
| Sodium | 450 mg | 19% |
| Total carbohydrates | 8 g | 2.7% |
| Dietary fiber | 3 g | 12% |
| Sugars | 5 g | 5% |
| Proteins | 22 g | 44% |
*Recommended Daily Intake, values given for guidance purposes only
The ocean salad is a true breath of fresh sea air on your plate. Rich in protein, light and full of freshness, it's perfect for a balanced meal without compromising on taste.
Easy to customize to your liking, it will appeal to both seafood lovers and those who prefer healthy cooking. A must-try!
