Mixed Seafood with Dark Greens
Mixed Seafood with Dark Greens is a vibrant, nutrient-dense dish that combines a medley of fresh seafood—such as shrimp, mussels, and squid—with hearty, iron-rich leafy greens like kale, spinach, or collard greens. This dish is common in coastal cuisines around the world, from Mediterranean and Asian to Caribbean traditions, where it highlights the synergy between ocean-fresh protein and earthy vegetables.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a lean, satisfying meal. It provides essential nutrients like omega-3 fatty acids, iron, and vitamins A and C, with a typical serving containing around 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 32 g |
| Carbs | 12 g |
| Fat | 18 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Iron | 6 mg |
| Vitamin A | 8000 IU |
| Vitamin C | 45 mg |
| Vitamin K | 350 mcg |
| Omega-3s | 1.2 g |
| Selenium | 45 mcg |
| Zinc | 4 mg |
| Folate | 120 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish often represents a frugal yet nourishing tradition in coastal communities, using locally abundant greens to complement the catch of the day. Nutritionally, the pairing of seafood with dark greens creates a powerful combination of heme iron from the greens and vitamin C from the vegetables, which enhances iron absorption.
