Introduction

This Weight Watchers Seafood Salad recipe is a dream come true for seafood lovers who want to stay on track with their health and wellness goals. This salad is light, flavorful, and packed with lean protein, making it a perfect choice for lunch, dinner, or even a party dish. Featuring a medley of fresh seafood, crisp vegetables, and a zesty, low-fat dressing, this salad is as satisfying as it is nutritious.

Whether you’re following the Weight Watchers (WW) program or simply looking for a healthy, low-calorie meal, this seafood salad will become your go-to recipe. Designed to be low in SmartPoints, it incorporates wholesome ingredients and bursts with natural flavors. Dive into this detailed recipe, complete with step-by-step instructions, nutrition details, and tips to customize it to your preferences.

Ingredients

Seafood:

  • 6 oz (170g) cooked shrimp, peeled and deveined
  • 4 oz (115g) cooked crab meat (imitation crab can be used for convenience)
  • 4 oz (115g) cooked scallops, chilled
  • 4 oz (115g) cooked calamari rings (optional)

Vegetables and Greens:

  • 4 cups (200g) mixed greens (e.g., arugula, spinach, and romaine)
  • 1/2 cup (75g) cherry tomatoes, halved
  • 1/2 cup (75g) diced cucumber
  • 1/4 cup (30g) red onion, thinly sliced
  • 1/2 avocado, diced
  • 1/4 cup (30g) shredded carrots

Dressing:

  • 2 tablespoons (30ml) lemon juice (freshly squeezed)
  • 1 tablespoon (15ml) extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey (or sugar-free substitute)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

Optional Toppings:

  • 1 tablespoon capers
  • 1 tablespoon chopped fresh dill or parsley
  • 1 tablespoon pumpkin seeds or sunflower seeds for crunch

Instructions

Step 1: Prepare the Seafood

  1. If the seafood isn’t pre-cooked, cook it gently to retain tenderness. For shrimp, boil or steam for 3-4 minutes until pink and opaque. For scallops, sear in a non-stick pan for 1-2 minutes per side. For calamari, simmer in salted water for 2 minutes.
  2. Once cooked, transfer all seafood to an ice bath to stop the cooking process and keep them tender. Drain and pat dry.

Step 2: Wash and Chop Vegetables

  1. Thoroughly rinse the mixed greens and pat them dry with a paper towel or use a salad spinner.
  2. Dice the cucumber, halve the cherry tomatoes, slice the red onion thinly, and shred the carrots. Dice the avocado just before serving to prevent browning.

Step 3: Prepare the Dressing

  1. In a small bowl, whisk together the lemon juice, olive oil, Dijon mustard, honey, garlic powder, salt, and black pepper. Taste and adjust seasoning as needed. The dressing should be tangy with a hint of sweetness.

Step 4: Assemble the Salad

  1. In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and carrots.
  2. Gently toss the salad with half of the dressing to coat the vegetables evenly.
  3. Add the cooked seafood on top, arranging it for an appealing presentation. Place diced avocado and optional capers or seeds on the salad.
  4. Drizzle the remaining dressing over the seafood and garnish with fresh dill or parsley.

Step 5: Serve and Enjoy

  1. Serve immediately for the freshest flavors and textures. If making ahead, keep the dressing and avocado separate until just before serving to maintain the salad’s freshness.

Nutritional Information (Per Serving):

  • Calories: ~220 kcal
  • Protein: ~25g
  • Carbohydrates: ~8g
  • Fat: ~10g
  • Fiber: ~3g
  • Sugar: ~3g
  • SmartPoints (WW): ~2-3 points (varies based on your plan and optional toppings)

Useful Tips and Information

Why Choose Seafood?

Seafood is an excellent source of lean protein, omega-3 fatty acids, and essential vitamins and minerals. It’s low in calories and high in satiety, making it a fantastic choice for weight management and overall health.

Keeping It Low SmartPoints

This recipe is naturally low in SmartPoints because it prioritizes fresh, whole ingredients. Avoid adding high-calorie toppings like creamy dressings or excessive amounts of avocado if you’re aiming to keep the points low.

Substitution Options

  1. If you don’t have access to fresh seafood, use canned or frozen alternatives. Just ensure they’re drained and rinsed well.
  2. Swap mixed greens with kale or spinach for a heartier base.
  3. Replace honey with a sugar-free sweetener to further reduce SmartPoints.

Storage Tips

This salad is best enjoyed fresh, but components can be prepared in advance. Store cooked seafood, chopped vegetables, and dressing separately in airtight containers in the refrigerator for up to 2 days. Assemble just before serving.

Serving Suggestions

  • Pair this salad with a slice of whole-grain bread or a small baked sweet potato for a more filling meal.
  • Serve as an appetizer at dinner parties for a sophisticated and healthy start.

Customization Ideas

  1. Add a Zing: Include a splash of hot sauce or a pinch of red pepper flakes for a spicy kick.
  2. Make It Creamy: Add a dollop of Greek yogurt to the dressing for a creamier texture.
  3. Boost Fiber: Toss in a handful of cooked quinoa or farro.

Why This Salad is Perfect for WW

This Weight Watchers Seafood Salad is a shining example of how delicious and satisfying low-point meals can be. It combines high-protein seafood, nutrient-dense vegetables, and a flavorful, light dressing to create a dish that’s filling and healthful.

The salad’s versatility makes it a go-to option for any occasion, whether it’s a quick lunch or an elegant dinner. With its low-calorie profile and minimal SmartPoints, you can indulge guilt-free while staying on track with your wellness goals.

Final Thoughts

This Weight Watchers Seafood Salad is a celebration of fresh, wholesome ingredients and vibrant flavors. It’s proof that healthy eating doesn’t have to be boring. Packed with protein, fiber, and healthy fats, this salad will keep you full and energized throughout the day. Share it with family and friends, and let them experience the joy of nutritious, delicious eating!