Insalata di Mare (in-sa-LAH-tah dee MAH-reh), meaning “seafood salad” in Italian, is a light and vibrant dish that showcases the bounty of the ocean. Featuring a combination of cooked seafood, fresh vegetables, and a zesty dressing, this salad is perfect for a summer lunch, light dinner, or impressive appetizer.

Here’s how to create your own delicious Insalata di Mare:

Ingredients:

• For the Seafood:
  • 1/2 pound shrimp, peeled and deveined (cooked)
  • 1/2 pound squid, cleaned and sliced into rings (cooked)
  • 1/2 pound mussels, debearded and steamed open (cooked and shells removed, optional)
  • 4 ounces scallops, seared or poached (cooked)
  • (Optional): Other seafood options include calamari, octopus, or cooked lobster
• For the Salad:
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/2 red onion, thinly sliced (optional, for a bit of bite)
  • 1/4 cup Kalamata olives, halved (optional)
  • 1/4 cup fresh parsley, chopped
  • A handful of fresh basil leaves, chiffonade (thinly sliced)
• For the Dressing:
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar (optional)
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste

Instructions:

1. Prepare the Seafood: Ensure all seafood is cooked according to your preferred method (boiling, poaching, grilling, etc.). Let the seafood cool slightly before chopping or slicing into bite-sized pieces.
2. Assemble the Salad: In a large bowl, combine the cooked seafood, cherry tomatoes, diced cucumber, red onion (if using), Kalamata olives (if using), chopped parsley, and chiffonade basil leaves.
3. Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar (if using), and dried oregano. Season with salt and freshly ground black pepper to taste.
4. Dress the Salad: Pour the prepared dressing over the seafood and salad mixture. Toss gently to coat all ingredients evenly.
5. Serve: Serve the Insalata di Mare chilled or at room temperature. You can garnish with additional fresh herbs or a lemon wedge for a touch of acidity.

Tips:

• Fresh is Best: Use the freshest seafood possible for the best flavor and texture. If using frozen seafood, thaw it completely before cooking.
• Cooking Methods: Poaching or grilling are healthy cooking methods for seafood in this salad. Adjust cooking times according to the specific type and size of your seafood.
• Customize the Seafood: Feel free to adjust the seafood selection based on your preferences and availability.
• Salad Variations: You can add other vegetables to the salad, such as chopped celery, fennel, or bell peppers.
• Leftovers: Insalata di Mare is best enjoyed fresh, but leftovers can be stored in the refrigerator for up to a day in an airtight container. The flavor may intensify slightly as the ingredients marinate.

With its versatility and refreshing flavors, Insalata di Mare is a delightful way to enjoy the taste of the sea. So grab your favorite seafood and whip up this light and flavorful Italian salad!

Estimated Per Serving:

• Calories: 350-450
• Protein: 30-40 grams (mostly from the seafood)
• Carbs: 20-30 grams (mostly from vegetables)
• Fiber: 5-7 grams (from vegetables)