Italian · Authentic-ish Italian
Insalata di Mare
290 kcal a serving, against 359 for the traditional version. That is 69 kcal off, or 19%, with 40.5g of protein. Serves 4. 45 minutes.
What the traditional version is
Fresh prawns, mussels and clams poached gently, then dressed while still warm in a heavy emulsion of olive oil and lemon juice, mixed with crisp celery and parsley.
What changed, and what each change costs
80ml of olive oil down to 20ml
It's the only heavy thing on the plate. Shellfish is pure protein and almost zero fat, so drowning it in oil undoes all that. Cutting the oil strips out a massive amount of calories.
What it costs you. The dressing is less thick. You lose that luscious mouthfeel that clings to the seafood. The lemon juice and shellfish liquor have to step up to keep the salad bright and wet.
300g of prawns up to 400g
With less oil in the bowl, the salad needs more substance. Prawns are filling, sweet and take the sharp lemon dressing perfectly.
What it costs you. Just your grocery bill. Raw prawns are expensive, but they make the dish feel like a proper meal instead of a stingy starter.
Adding 100ml of dry white wine to the steaming pot
Since I cut the oil, you need another liquid to build the dressing. Steaming the shellfish in wine creates a brilliant liquor that you can reduce down to coat the seafood.
What it costs you. It takes an extra 5 minutes at the stove to boil the liquor down to a syrup.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 359 | 290 |
| Protein | 31.8g | 40.5g |
| Fat | 22.7g | 8g |
| Saturated fat | 3.3g | 1.3g |
| Carbohydrate | 7.2g | 8.7g |
| Protein per 100 kcal | 8.9g | 14g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Italian prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. celery, crustaceans, molluscs, sulphites.
The method is in the book
This is exactly the sort of food I want to eat on a hot day. The seafood is front and centre, dressed sharply with lemon and parsley, rather than smothered in a slick of oil. It's fresh, bright and packed with protein, and you don't feel heavy after eating a massive bowl of it.
The quantities and the method for this dish are in Authentic-ish Italian, along with 59 more. It is not out yet. The swap kit is free in the meantime.