30/04/2012

Crab & Avocado Salad

Quick and easy to make, delicious as a starter, lunch or light snack.

Sourcing fresh crab takes this dish to the next level, but for the sake of convenience canned crab is perfectly good.

Crab, while low in saturated fat is an excellent source of omega-3 fatty acids, cholesterol and a good source of vitamin C, riboflavin, niacin, iron, magnesium, phosphorus and sodium, and a very good source of protein, vitamin B12, zinc, copper and selenium; crab is low risk for mercury.

On the flip-side, avocado is very low in cholesterol and sodium but a good source of monounsaturated fat, fibre, vitamin C, vitamin K and folate. Perfect partners.

Let's go ...

Halve, stone and peel an avocado. Cut into cubes and scatter into bowls - half an avocado per person is sufficient.

Slice up some salad ingredients and scatter into the bowls. The combinations are literally endless.

For colour and complimentary flavours I went with some radishes and spring onions, both of which are absolutely seasonal at present, giving deep red and green shards with sharp, fiery flavours to reposte off the soft avocado and sweet crab.

Open and drain a can of crab meat, shred up the fibres with your fingers and for a flavoursome punch, mince a chilli and disperse through the meat. Scatter into the bowls.

Garnish with some fresh herbs - coriander, chervil or chives would be perfect. Perhaps dust with paprika or cayenne pepper. Certainly, place a slice of lime or lemon alongside.

What makes absolutely everything better? An egg! So, I topped ours with a good glob of probiotic yoghurt mixed with lemon juice and half a boiled egg dusted with paprika.

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