12 Health Benefits Of Puerto Rican Seafood Salad

Puerto Rican Seafood Salad Recipe is the perfect way to serve up some exotic flavors and impress your family and friends!

With a base of vegetables and a spicy chili sauce, this dish incorporates seafood to make it even more interesting!

Best of all, you can leave out the seafood if you wish to make it vegetarian-friendly. The full instructions are in the recipe below.

What is Puerto Rican Seafood Salad Recipe?

The traditional Puerto Rican Seafood Salad Recipe is a mixture of fresh vegetables, seafood, and a spicy chili sauce.

The tangy dressing is similar to where ceviche or tartar sauce is prepared. It is traditionally served as an appetizer with a drink (usually a cold beer).

How to make Puerto Rican Seafood Salad


  • For the dressing:
  • 1/2 cup oil
  • 1/2 cup vinegar
  • 3-4 tomatoes,
  • chopped 2 jalapenos,
  • seeded and chopped
  • 3 tablespoons olive oil
  • 1 teaspoon salt
  • ¼ teaspoon white pepper


1. In a blender, combine all the ingredients for the dressing, except salt and pepper. Blend until smooth and creamy.

2. Place all the vegetables in a large bowl. Season with salt and pepper. Pour the dressing over them, toss lightly, and refrigerate for at least 30 minutes before serving to let the flavors mingle.

Nutrition facts of Puerto Rican Seafood Salad

Protein22 g
Carbohydrates40 g
Fat30 g
Cholesterol106 mg
Sodium557 mg
Fiber14 g

12 Health Benefits of Puerto Rican Seafood Salad

1. Fish is a great source of omega-3 fatty acids. Studies suggest that the consumption of fish oil significantly reduces the rate of heart disease, stroke, and sudden death.

In addition to having healthy fats, seafood is also a rich source of protein and vitamin D. The latter helps develop and maintain strong bones and teeth while also promoting calcium absorption into the body.

Puerto Rican Seafood Salad
Puerto Rican Seafood Salad

2. Tomatoes contain an antioxidant called lycopene, which possibly helps prevent prostate cancer and reduce the risk of stroke.

3. Red peppers contain beta-carotene, a plant pigment that may protect the body from certain cancers and heart disease.

4. Cabbage is rich in vitamin C and has anti-cancer properties. The latter is due to its ability to inhibit the formation of cancer cells in the stomach.

5. Beets have anti-cancer properties due to their high levels of antioxidants.

6. Zucchini is a perfect substitute for regular rice for weight loss. The reason is that it is low in calories and rich in fiber.

7. Garlic contains certain compounds that help prevent cardiovascular disease and certain forms of cancer. This includes cancer of the stomach, colon, and breast.

8. Cucumbers are very low in calories and rich in dietary fibers. This helps lower bad cholesterol and LDL while increasing good cholesterol HDL. In addition, they contain potassium which helps to flush out toxins from the body.

9. Carrots are very good for the heart because they help fight off free radicals, damaging the body’s cells and making you more prone to certain diseases.

10. Lemons have lots of vitamin C, which helps boost the body’s immune system. Lemons are also a good source of vitamin B6, fiber, and folic acid.

11. Olive oil helps improve brain function and contains disease-fighting antioxidants.

12. Corn is high in fiber and promotes weight loss because it keeps you feeling full for longer periods than other foods do while also helping you fight off free radicals that may cause cell damage to the heart, breast, and prostate gland.

History of Puerto Rican Seafood Salad

Spanish colonists brought the traditional Puerto Rican Seafood Salad Recipe was brought to the island by Spanish colonists. However, it was also brought to mainland United States by Puerto Ricans who immigrated to Florida.

Many popular restaurants serve this dish, particularly in Florida. It is also featured on many menu items in New York restaurants, especially those made by Greek immigrants from Greece who settled there during the mid-20th century.

Where are you Buy?

Most supermarkets will stock this salad and some specialty stores that sell a variety of Latino products. Some online stores exist that sell this specific salad; however, it can be expensive.

You may also make your own Puerto Rican Seafood Salad Recipe, depending on what ingredients you prefer to use.

Price In Puerto Rican Seafood Salad

Prices in the U.S. range from $4 to $8, depending on where you buy it and whether or not you are buying it in a restaurant.

Can I Freeze It?

You may freeze the Puerto Rican Seafood Salad after bringing it to room temperature. You can also keep it in the refrigerator for up to 3 days.

Can I Freeze the Dressing?

You may freeze the dressing, but it will become too thick when preparing the salad. However, if you wish to thicken it before using it,

place it in a microwave-safe bowl and heat for about 30 seconds on high (depending on your microwave). Stir occasionally until desired consistency is reached.

Can I Refrigerate It?

You may refrigerate Puerto Rican Seafood Salad if you wish to eat it within a couple of days. This will help you save money in the long run.

Can I Eat It as a Meal?

Yes, if you include some whole-wheat or brown rice and some fresh vegetables, then you can consume it as a main meal that is healthy and filling.

Can I Eat it Year-Round?

You can enjoy it in any season, especially in summer when most fruits and vegetables are inexpensive produce. In addition, seafood is generally abundant during spring, winter, and fall months.

Is It Addictive?

Yes, it is quite addictive due to its refreshing taste and the that it can be prepared in minutes.

Do You Eat it As a Side Dish?

Yes, you may eat Puerto Rican Seafood Salad as a side dish if you wish to include more fruits and vegetables in your diet.

However, remember that this salad can be quite filling when served on its own. It also helps you save money because you may use the leftover dressing for other salads later on in the week.

Can You Use Frozen Shrimp?

Frozen shrimp is generally cheaper than fresh ones and is sold in most supermarkets. They may be briefly thawed in warm water to ensure that the temperature does not rise too high.

However, it is recommended that you use fresh shrimp that has just been cooked, as frozen ones can affect the taste and texture of this salad recipe.

The Bottom Line

Puerto Rican Seafood Salad is a healthy and delicious dish that will help you lose weight because it is packed with nutritious ingredients that support your health.

This salad can be enjoyed year-round, either as a main meal or a side dish. You may find this recipe in your local supermarket,

but you may also make your own Puerto Rican Seafood Salad if you wish to save money and follow a more personal cooking style.

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