Introduction and Origin
Italian Seafood Salad (known as Insalata di Mare) is a light, elegant dish traditionally served during Italian holidays like Christmas Eve’s Feast of the Seven Fishes. It features an assortment of tender seafood tossed with fresh vegetables and a lemony dressing. Loved for its fresh and briny flavors, this salad brings the taste of the Mediterranean coast to your table.
Cultural Significance
Seafood plays a central role in Italian cuisine, especially in coastal regions where the ocean’s bounty is celebrated in everyday cooking and special feasts. Insalata di Mare is a symbol of abundance, purity, and the close relationship Italians have with the sea. It often appears as part of festive meals but is equally cherished in warm months as a refreshing and healthy option.
Ingredients Quantity
1/2 pound shrimp, peeled and deveined
1/2 pound calamari, cleaned and sliced into rings
1/2 pound scallops
1/2 pound mussels, cleaned and debearded
1/2 pound cooked octopus, chopped (optional)
1/2 cup celery, thinly sliced
1/4 cup red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar
Salt and freshly ground black pepper, to taste
Optional Additions
Cherry tomatoes, halved
Capers for briny depth
Crushed red pepper flakes for a bit of spice
Fresh basil leaves for an herbal twist
Thinly sliced fennel for extra crunch
Tips for Success
Do not overcook the seafood — it should be just tender to maintain a delicate texture.
Shock the seafood in ice water after cooking to stop the cooking process and keep it firm.
Use the freshest seafood you can find for the best flavor and safety.
Dress the salad gently — toss lightly to coat without breaking the seafood pieces.
Let it marinate for at least 30 minutes in the fridge for the flavors to meld beautifully.
Instructions
Bring a large pot of salted water to a boil.
Cook shrimp until pink and opaque, about 2–3 minutes. Remove with a slotted spoon and place in an ice water bath.
Cook calamari rings for 1–2 minutes until just tender. Transfer to the ice water bath.
Cook scallops for 2–3 minutes or until firm and opaque. Cool in the ice bath.
Steam mussels until they open, about 5–7 minutes. Discard any that do not open. Remove mussels from shells if desired.
If using cooked octopus, chop into bite-sized pieces.
Drain and pat all seafood dry.
In a large bowl, combine seafood, celery, red onion, and parsley.
In a small bowl, whisk together olive oil, lemon juice, white wine vinegar, salt, and pepper.
Pour dressing over the seafood mixture and toss gently to coat.
Cover and refrigerate for at least 30 minutes before serving.
Description
Italian Seafood Salad is a delightful medley of ocean flavors paired with crisp, fresh vegetables and a bright, zesty dressing. The seafood is tender yet firm, the celery adds crunch, and the citrus dressing lifts the dish, making it refreshing, light, and deeply satisfying. It’s a colorful and impressive dish that feels both luxurious and healthy.
Nutritional Information (Approximate per serving, based on 6 servings)
Calories: 220
Fat: 12g
Saturated Fat: 2g
Carbohydrates: 6g
Protein: 22g
Fiber: 1g
Sodium: 480mg
Note: Nutrition can vary depending on the specific seafood used and any optional additions.
Conclusion
Italian Seafood Salad captures the pure, clean flavors of the sea and the bright freshness of Mediterranean produce. Whether served as an appetizer or a light main course, it offers a sophisticated and healthful addition to any table.
Recommendation
Pair this salad with a chilled glass of Pinot Grigio or a crisp Sauvignon Blanc. Serve it over a bed of arugula or alongside a simple risotto for a full Italian-inspired meal. It’s perfect for special occasions, summer dinners, or anytime you crave something fresh and elegant.
Embracing Healthful Indulgence
Seafood is naturally high in protein, low in fat, and rich in essential nutrients like omega-3 fatty acids. With heart-healthy olive oil and fresh vegetables, this salad is a delicious way to enjoy indulgence with a healthful twist. Choosing sustainable seafood options can make this dish not only good for you but good for the planet too.