If you’re looking for a way to boost your iron intake while enjoying a delicious, nutrient-packed meal, this iron-rich seafood salad is a perfect addition to your table. Featuring clams and mussels as the main ingredients, this dish not only brings a burst of flavor but also offers a powerhouse of essential nutrients. Clams and mussels are among the best dietary sources of heme iron, the form of iron that your body can absorb most efficiently. For individuals managing iron deficiency or anyone simply wanting to maintain healthy iron levels, adding these shellfish to your diet can be an excellent way to naturally replenish iron stores. Unlike plant-based sources of iron, which are more difficult for your body to absorb due to the presence of inhibitors like phytates, clams and mussels provide a more direct and effective source of iron.

Clams and mussels are more than just iron providers; they’re also rich in a variety of nutrients that support your overall well-being. They’re packed with high-quality protein, essential for muscle maintenance and repair, and they’re a fantastic source of vitamin B12, which is crucial for brain function and energy production. Additionally, these shellfish contain healthy omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain health. Whether you’re recovering from anemia or just looking for a satisfying, nutritious meal, this seafood salad can help you meet your body’s needs while treating your taste buds.

One of the best things about this salad is its versatility. You can serve it as a refreshing appetizer or a light, flavorful main course, making it suitable for various occasions. The combination of seafood with crisp, broiled bell peppers and a zesty lemon dressing makes this dish as exciting as it is nutritious. With its high iron content and wealth of other essential vitamins and minerals, it’s a dish you’ll want to include in your regular meal rotation, especially if you’re aiming to boost your energy levels, improve focus, and support your body’s immune system.

Incorporating clams, mussels, and shrimp into your diet isn’t just about iron. These seafood options are also low in fat, but rich in healthy fats that are known to improve cardiovascular health. With a salad like this, you’re not only filling your plate with delicious flavors, but you’re also promoting long-term health. Regularly consuming shellfish like clams and mussels has been shown to reduce the risk of cardiovascular diseases and improve cognitive function. So why not indulge in this vibrant seafood salad and enjoy the many benefits it has to offer?

Ingredients

• 100 g onion
• 4 tbsp olive oil (1 tbsp for sautéing onion, 3 tbsp. for the salad seasoning)
• ⅛ tsp. + ¼ tsp salt
• 2 garlic cloves
• 270 g bell peppers
• 20 g fresh parsley
• 1 cup (120 g) clam meat, frozen or fresh
• 1 cup (175 g) mussel meat, frozen or fresh
• 140 g shrimp chunks, frozen or fresh
• 45 g sliced olives
• Juice of 1 lemon
• 1 tbsp. apple cider vinegar
• Black pepper, to taste

Directions

1. Sauté chopped onion in olive oil with a pinch of salt until browned.
2. Add minced garlic to the onions, cook briefly, then set aside.
3. Broil oiled bell peppers at 400°F (200°C) for 15 minutes.
4. Once cooled, peel the peppers and cut into strips.
5. Defrost or cook clam and mussel meat, then set aside.
6. Cook the shrimp, peel, and chop into small chunks.
7. In a large bowl, combine the onions, peppers, clams, mussels, shrimp, olives, and parsley.
8. Dress with olive oil, lemon juice, vinegar, salt, and pepper. Mix well and serve.

Prep Time: 30 minutes

Broil Time: 15 minutes

Servings: 4 servings

Nutritional Information (per serving):

• Energy: 323 calories
• Protein: 27.7 g
• Fat: 18.14 g
• Carbohydrates: 12.04 g
• Fiber: 2.2 g
• Iron: 5 mg

Storage

• Store any leftovers in an airtight container in the refrigerator for up to 2 days.
• Best served fresh for optimal flavor and texture.
• If using fresh seafood, be sure to consume within the recommended time for freshness.

Notes

• This dish is gluten-free.
• Rich in heme iron, making it ideal for those managing iron deficiency.
• For best results, serve fresh and enjoy within two days of preparation.