Seafood Medley With A Fried Egg And Tomatoes Recipe

Name: Seafood Medley With A Fried Egg And Tomatoes
Prep time: 15 minutes
Cook time: 15 minutes
Yield: 1
Cuisine: Mediterranean
Ingredients: mussels: 80g; other mixed seafood (e.g., octopus, shrimp, calamari): 100g; fried egg: 1g; tomatoes: 50g; olive oil or cooking fat: 15g

mussels other mixed seafood (e.g., octopus, shrimp, calamari)fried egg tomatoes olive oil or cooking fat gluten free low lactose low calorie low carb weight loss muscle gain lunch dinner

Seafood medley with a fried egg and tomatoes is a delightful and nutritious dish that combines the rich flavors of the sea with the simplicity of a fried egg and the freshness of tomatoes. This meal is not only a feast for the taste buds but also provides a balanced nutritional profile, making it a fantastic option for individuals looking to maintain a healthy diet without sacrificing taste. The dish includes a variety of seafood such as mussels, octopus, shrimp, and calamari, which are known for their high-quality protein content and essential omega-3 fatty acids. Served with a freshly fried egg and diced tomatoes, this meal is sure to satisfy your hunger while providing your body with the nutrients it needs to thrive.

🌎 Mediterranean: Main Dish

🔥 Calories 400kcal
🍗 Protein 35g
🍚 Carbs 12g
🧈 Fat 25g

🥗 Ingredients:

mussels (80g)
other mixed seafood (e.g., octopus, shrimp, calamari) (100g)
fried egg (1g)
tomatoes (50g)
olive oil or cooking fat (15g)

🍳 How to cook (1 serving):

Cooking Time: 15 minutesPreperation Time: 15 minutes

Preparation

Start with cleaning and preparing the seafood. If using frozen seafood, ensure it is fully thawed. Clean mussels, removing beards and any debris, and wash other seafood as needed. Chop tomatoes into small pieces. Beat one egg in a bowl and set aside.

Cooking the Seafood

Heat olive oil in a skillet over medium heat. Once hot, add the mixed seafood including mussels, octopus, shrimp, and calamari. Season with your preferred herbs, salt, and pepper. Cook for about 5-7 minutes or until the seafood is cooked through and tender. Be careful not to overcook the seafood, as it can become rubbery. Remove from heat and set aside.

Frying the Egg

In the same skillet, add a bit more oil if necessary and heat. Pour in the beaten egg, season with a little salt and pepper, and cook to your desired level of doneness. A soft yolk can add a lovely richness to the dish.

Assembling the Dish

On a serving plate, arrange the cooked seafood neatly. Place the fried egg on top of the seafood and scatter the chopped tomatoes around the dish. If desired, drizzle with a bit more olive oil and sprinkle with fresh herbs or a pinch of salt and pepper.

⭐️ Nutrition facts:

This dish is rich in high-quality proteins and essential omega-3 fatty acids, which are crucial for heart health and cognitive functions. It also contains a good amount of vitamins, particularly from the tomatoes which are rich in vitamin C and antioxidants. With a lower carbohydrate content and a moderate amount of healthy fats from the olive oil, this meal supports a balanced diet and can contribute to overall health.