Salad with Mussels, Mozzarella, and Arugula

Original, zesty, light, and mayo-free! This salad with mussels, mozzarella, and arugula is a take on Italian caprese with seafood added. Mussels are great because they have no carbs but plenty of good protein, so this salad is practically harmless to your figure.

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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 41 % 9 g
Fats 50 % 11 g
Carbohydrates 9 % 2 g
136 kcal
GI: 100 / 0 / 0

Cooking method

Cooking time: 20 min
  1. Step 1:

    Step 1

    How do you make a salad with mussels, mozzarella, and arugula? Gather the ingredients. Use any ready-to-eat mussels — in oil or marinade; with the latter the salad will be lower in calories. Use mozzarella in mini balls.

  2. Step 2:

    Step 2

    Take the mussels out of the oil. You can even set them on paper towels to blot off excess oil.

  3. Step 3:

    Step 3

    Wash and dry the cherry tomatoes and cut them into rounds or wedges. Instead of cherry tomatoes, you can use regular ones cut smaller.

  4. Step 4:

    Step 4

    Wash the arugula and basil and dry them well — excess liquid will make the salad watery, and the greens themselves will wilt quickly. You can dry them with towels or use a salad spinner.

  5. Step 5:

    Step 5

    Take the mozzarella out of the brine and dry it. If the balls are large, cut them in half.

  6. Step 6:

    Step 6

    Make the dressing. Gather the ingredients for it. Use good-quality, cold-pressed oil — it's the tastiest and healthiest. Zest the lemon, then squeeze the juice from it.

  7. Step 7:

    Step 7

    How do you make the dressing? Combine the olive oil with the lemon juice, grated lemon zest, ground black pepper, and salt.

  8. Step 8:

    Step 8

    Mix everything until smooth.

  9. Step 9:

    Step 9

    Put the arugula and basil on a platter or in a salad bowl. Arrange the cherry tomato slices, mozzarella balls, and mussels on top. You can spoon the mussels right out of the jar along with some oil — but not too much, since we already have the dressing.

  10. Step 10:

    Step 10

    Drizzle the salad with the dressing and serve immediately. Fresh-vegetable salads don't keep long — the greens wilt and release juice, so the salad loses both flavor and looks. Enjoy!

  • Choose juicy but firm tomatoes. Soft ones don't hold their shape well; as you cut and prepare them they'll fall apart into a shapeless mush and spoil the look of the dish.
  • Since everyone's preference for saltiness, sweetness, bitterness, spiciness, tanginess, and heat is different, always add spices and seasonings to your own taste! If you're using a seasoning for the first time, keep in mind that some spices are especially easy to overdo (chili pepper, for example).
  • The salad looks neat and attractive if you cut all the ingredients into pieces of the same size and shape (cubes, for example).

Caloric content of the products possible in the composition of the dish

  • Fresh basil - 27  kcal/100g
  • Dried basil - 251  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Fried mussels - 59  kcal/100g
  • Boiled mussels - 50  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Olive oil - 913  kcal/100g
  • Lemon zest - 47  kcal/100g
  • Sea salt - 0  kcal/100g
  • Arugula - 25  kcal/100g
  • Cherry tomatoes - 15  kcal/100g
  • Mozzarella - 280  kcal/100g

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