Italian Seafood Salad (Insalata di Mare)
Italian Seafood Salad, or Insalata di Mare, is a refreshing, flavorful dish commonly served as an appetizer or a light main course. It features a mix of seafood—such as shrimp, squid, mussels, and scallops—marinated in a zesty dressing of olive oil, lemon juice, garlic, and fresh herbs. This salad is a staple of Italian coastal cuisine and is often enjoyed during the holidays, particularly on Christmas Eve as part of the Feast of the Seven Fishes.
Ingredients
Seafood:
½ lb (225g) shrimp, peeled and deveined
½ lb (225g) calamari (squid), cleaned and sliced into rings
½ lb (225g) mussels, cleaned and debearded
½ lb (225g) scallops (small bay scallops or halved sea scallops)
½ lb (225g) octopus (optional), boiled and sliced
Dressing:
⅓ cup extra virgin olive oil
¼ cup freshly squeezed lemon juice
2 cloves garlic, minced
¼ teaspoon crushed red pepper flakes (optional, for heat)
1 teaspoon Dijon mustard (for extra tang, optional)
Salt and black pepper, to taste
Additional Ingredients:
½ cup celery, finely chopped
½ cup red onion, thinly sliced
¼ cup parsley, chopped
¼ cup black olives or green Castelvetrano olives, sliced
½ cup cherry tomatoes, halved (optional)
Instructions
Step 1: Cook the Seafood
1. Prepare an ice bath: Fill a large bowl with ice water and set aside.
2. Cook the shrimp: Bring a large pot of salted water to a boil. Add shrimp and cook for 2-3 minutes until pink and opaque. Remove with a slotted spoon and transfer to the ice bath.
3. Cook the calamari: In the same pot, add the squid rings and cook for 45-60 seconds until tender. Remove and transfer to the ice bath.
4. Cook the mussels: Add mussels to the boiling water and cook until they open (about 3-5 minutes). Remove from water and discard any mussels that do not open. Remove meat from shells if desired.
5. Cook the scallops: Sear scallops in a hot pan with olive oil for 1-2 minutes per side, or poach them in the boiling water for 2-3 minutes until opaque.
6. Cook the octopus (if using): Boil in salted water for about 45 minutes to an hour until tender, then slice into bite-sized pieces.
7. Drain and cool all seafood: Once cooled in the ice bath, drain thoroughly.
Step 2: Prepare the Dressing
1. In a small bowl, whisk together olive oil, lemon juice, minced garlic, red pepper flakes, Dijon mustard, salt, and black pepper.
Step 3: Assemble the Salad
1. In a large mixing bowl, combine all the cooked seafood, celery, red onion, parsley, olives, and cherry tomatoes.
2. Pour the dressing over the salad and gently toss to coat everything evenly.
3. Cover and refrigerate for at least 1 hour (or up to 12 hours) to allow the flavors to meld.
Step 4: Serve
1. Before serving, give the salad a gentle toss and adjust seasoning if needed.
2. Serve chilled with crusty Italian bread or on a bed of mixed greens.
Nutritional Information
(per serving, approx. 1 cup)
Calories: 250
Protein: 28g
Fat: 12g
Carbohydrates: 5g
Fiber: 1g
Sugar: 1g
Sodium: 500mg
(Nutritional values are approximate and may vary based on ingredient brands and portion sizes.)
Notes & Tips
Marination Time: Allowing the salad to sit for a few hours enhances the flavors.
Seafood Variations: Feel free to swap in other shellfish like clams or crab meat.
Make-Ahead: Can be prepared a day in advance for a more developed taste.
Serving Suggestion: Pair with a crisp white wine like Pinot Grigio or Vermentino.
Storage: Store in an airtight container in the refrigerator for up to 2 days.
Question Answers
Q: Can I use frozen seafood for this recipe?
A: Yes! Just make sure to fully thaw and drain the seafood before cooking to prevent excess water from diluting the flavors.
Q: How do I prevent rubbery calamari?
A: Cook it either very quickly (under 1 minute) or very slowly (30+ minutes) to keep it tender. Anything in between can make it chewy.
Q: Can I add other vegetables?
A: Absolutely! Diced bell peppers, fennel, or cucumbers can add extra crunch and freshness.
Q: What can I substitute for mussels if I don’t like them?
A: You can omit them or replace them with clams or additional shrimp.
Q: Is this salad keto-friendly?
A: Yes! It’s low in carbs and high in protein and healthy fats, making it a great option for a keto diet.