Crab, avocado and arugula salad
Native British crabs taste best from April to December, and this seasonal salad makes the most of their delicate flavor. The combination of tender crab meat, creamy avocado, and peppery arugula leaves creates a refreshing and light dish that’s perfect for the warmer months. Serve it as an appetizer or as a light lunch, accompanied by a zesty dressing for an extra burst of flavor. This delicious salad is not only delicious, but also a great way to celebrate the freshness of local ingredients. Enjoy the taste of the sea with this vibrant and nutritious salad!
Ingredients
- 450g crab meat (a mix of ²?³ white and ¹?³ brown)
- ¹?² 200 ml can of crème fraîche
- Juice 1 lemon
- 12 cherry tomatoes
- 1 large ripe avocado
- 110g bag of arugula, washed and dried
- 3 tbsp olive oil
Tip
Buy and cook crabs
WHITE MEAT: If you want
white meat, buy a cock
or male crab. Rooster crabs
have larger claws (and
a higher proportion
made of white flesh). Turn
the crab over so that the
Tank (the top of
the crab) is in the palm of your hand
your hand. On the
You can see that below
‘Apron’ (tail-like piece).
Males have a narrow apron, females (chickens) a wide one and smaller claws; They also usually cost less.Buy crabs
THE WEIGHT: When
buy a whole crab,
whether alive or cooked,
Choose one that feels comfortable
heavy for its size – if at all
On the bright side, this
may indicate that it happened recently
renewed its cover and is
still growing into it.Buy live crabs
A live crab should be fairly active when purchased. Do not keep it in the refrigerator for more than a day; Place in the freezer for a few hours before cooking – in the cold they hibernate and fall into a coma. Apart from
Because the crab is cruel, the shock of suddenly being immersed in boiling water can cause it to “shoot” (i.e. lose) its claws. Take the crabs out of the freezer, put them in boiling salted water, cook for 30 minutes per kilo, let them cool quickly and then serve.
Preparation steps
- Place the crab meat in a glass or metal bowl.
- Look for shell fragments.
- Place the brown crab meat in a small bowl.
- Stir in the crème fraîche and ½ lemon juice until smooth.
- Season lightly and then set aside.
- Cut the tomatoes in half or quarter them if they are large.
- Cut the avocado in half lengthwise and remove the stone.
- Peel off the skin and then cut into thin slices.
- Place arugula, tomatoes and avocado in a large bowl.
- Squeeze the remaining lemon juice and olive oil over it.
- Season and toss until the salad is coated with the dressing.
- Arrange the salad on serving plates.
- Sprinkle the white crab meat on top.
- Drizzle with crème fraîche dressing.
- Serve immediately.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 419 | 34g | 10g | 4g | 2g | 3g | 25g | 1.24g |
Equipment and tools
- Large mixing bowl
- citrus press
- Knife
- dulcimer
- Big spoon
- Salad tongs
Allergen information
This recipe contains shrimp and crème fraîche.
Please note any allergies or dietary restrictions.
Storage and leftovers
Store any leftovers in an airtight container in the refrigerator.
This salad tastes best fresh but can be kept for up to 2 days.
Before serving the leftovers, toss the salad well to distribute the dressing.
Health Benefits of Crab, Avocado and Arugula Salad
Crab, avocado and arugula salad is not only delicious but also offers numerous health benefits. Let’s take a closer look at the nutritional value of each ingredient and how they contribute to our well-being.
1. Crab meat
Crab meat is an excellent source of protein that is essential for building and repairing tissue in our body. Plus, it’s low in fat and calories, making it a good choice for those watching their weight. Additionally, crab meat contains omega-3 fatty acids, which promote heart health and have anti-inflammatory properties.
2. Avocado
Because of its numerous health benefits, avocado is often referred to as a superfood. It is rich in healthy monounsaturated fats, which may help lower bad cholesterol and reduce the risk of heart disease. Avocados are also a good source of vitamins C, E and K as well as folic acid and potassium. These nutrients support immune function, promote healthy skin, and ensure proper nerve and muscle function.
3. Rocket
Arugula, also known as arugula, is a leafy green vegetable that offers several health benefits. It is low in calories but high in fiber, which aids digestion and ensures a longer-lasting feeling of fullness. Arugula is rich in antioxidants such as vitamin C and beta-carotene, which help protect against chronic diseases and contribute to overall well-being.
4. Olive oil
The dressing for this salad contains olive oil, which is widely known for its health benefits. Olive oil is an excellent source of monounsaturated fats, which are known to promote heart health and reduce inflammation in the body. It also contains antioxidants that can protect against oxidative stress and reduce the risk of chronic diseases.
5. Lemon and cherry tomatoes
The recipe calls for lemon juice and cherry tomatoes, both of which are rich in vitamin C. This vitamin is essential for a healthy immune system and plays an important role in collagen production, which supports skin health and accelerates wound healing.
6. Creme fraîche
While crème fraîche gives the salad a creamy note, it should be enjoyed in moderation due to its high fat content. However, it does provide some beneficial nutrients, including calcium and vitamin B12.
By combining these nutrient-dense ingredients, you can enjoy a flavorful and nutritious crab, avocado and arugula salad. It’s a wonderful way to get essential vitamins, minerals, healthy fats and antioxidants into your diet.
Tip: When purchasing crabs, choose one that feels heavy due to its size, and if possible, opt for male crabs with a higher percentage of white meat. Remember to cook the crabs properly to ensure their safety and flavor.
