Description
Discover the vibrant flavors of conch salad ! Learn its history, key ingredients, preparation tips, and health benefits in this ultimate tropical dish guide.
Ingredients
Essential Ingredients
- Fresh Conch Meat: 1 pound, cleaned and diced into small pieces.
- Lime Juice: 1/2 cup, freshly squeezed.
- Lemon Juice: 1/4 cup, freshly squeezed.
- Tomatoes: 2 medium, finely chopped.
- Cucumber: 1 medium, diced.
- Bell Pepper: 1 small, diced (red, green, or yellow for a colorful mix).
- Red Onion: 1 small, finely diced.
- Scotch Bonnet Pepper: 1 small, finely minced (optional for heat).
- Fresh Cilantro: 2 tablespoons, chopped.
- Sea Salt: 1 teaspoon, or to taste.
- Black Pepper: 1/2 teaspoon, freshly ground.
Optional Ingredients
- Mango or Pineapple: 1/2 cup, diced, for a sweet tropical twist.
- Avocado: 1 small, diced, for creaminess.
- Olive Oil: 1 tablespoon, for added richness.
These fresh and vibrant ingredients come together to create the perfect conch salad!
Instructions
Step 1: Clean the Conch
- Thoroughly clean the conch meat under running water to remove any sand or grit.
- Trim away any tough or dark parts, leaving only the tender white meat.
Step 2: Prepare the Ingredients
- Dice the conch meat into small, bite-sized pieces and set aside.
- Finely chop the tomatoes, cucumber, bell pepper, red onion, and any additional vegetables or fruits (such as mango or avocado).
- If using a scotch bonnet pepper, finely mince it, taking care to avoid touching your eyes.
Step 3: Make the Dressing
- In a small bowl, mix the freshly squeezed lime juice and lemon juice.
- Add sea salt, black pepper, and minced scotch bonnet pepper to the citrus mixture. Stir well.
Notes
- Freshness is Key: Always use the freshest conch meat available for the best flavor and texture. Frozen conch can work in a pinch but fresh is ideal.
- Adjust the Spice: Scotch bonnet peppers are optional and very spicy. Add gradually and taste as you go to control the heat level.
- Citrus Substitutes: If lime or lemon juice isn’t available, you can use vinegar as an alternative, though it may slightly alter the flavor.
- Texture Tip: For a softer texture, soak the conch meat in lime juice for 10 minutes before mixing it with other ingredients.
Nutrition
- Serving Size: 1 cup (approx. 150g)
- Calories: 120 kcal
- Sugar: 2g
- Sodium: 180mg
- Fat: 2g
- Saturated Fat: 0.5g
- Unsaturated Fat: 1.5g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 18g
- Cholesterol: 45mg