Insalata di Mare (Seafood Salad)

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Written By Rose Oscar

I'm Rose! Wanderer at heart, digital nomad by choice. I've swapped the 9-5 grind for a life on the move, exploring every nook and cranny of our beautiful planet.

Delight your taste buds with Insalata di Mare (Seafood Salad)

Looking for a refreshing and flavorful dish to impress your guests at the next dinner party? Look no further than Insalata di Mare, a classic Italian recipe that combines the fresh flavors of the sea in a light and zesty salad.

This seafood salad typically features a medley of shrimp, calamari, mussels, and octopus, tossed with a tangy dressing made from olive oil, lemon juice, garlic, and fresh herbs. The combination of tender seafood and bright, citrusy flavors makes it the perfect dish for a summer gathering or special occasion.

Whether you’re hosting a backyard barbecue or celebrating a milestone event with friends and family, Insalata di Mare is sure to be a hit. Serve it as an appetizer or main course alongside crusty bread and a glass of chilled white wine for an authentic taste of Italian food.

Insalata di Mare (Seafood Salad) Recipe

This Italian recipe for Insalata di Mare is a light and refreshing dish that showcases the flavors of the sea. It is perfect for a summer meal or as an appetizer for a special occasion. Serves 4 persons.


  • 1 pound mixed seafood (such as shrimp, calamari, and mussels)
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 1/4 cup chopped fresh parsley
  • Salt and pepper to taste
  • Lettuce leaves, for serving
  • Lemon wedges, for garnish

Cooking time:

Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes


  1. Clean the seafood: If using whole shrimp, peel and devein them. Clean the calamari tubes by removing any innards and rinsing thoroughly. Scrub the mussels clean under cold water.
  2. Cook the seafood: In a large pot of boiling salted water, cook the seafood until just tender. The shrimp should turn pink, the calamari should be opaque, and the mussels should open up. Remove from heat and drain.
  3. Mix dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, parsley, salt, and pepper to make a dressing.
  4. Toss seafood with dressing: In a large bowl, toss the cooked seafood with the dressing until evenly coated.
  5. Serve: Arrange lettuce leaves on plates and spoon the seafood salad on top. Garnish with lemon wedges and serve immediately.

Note:The difficulty score for this recipe is 3 out of 10. This dish is relatively easy to prepare as long as you follow each step carefully. Cooking seafood may require some attention to avoid overcooking or undercooking.

Nutrition: Insalata di Mare (Seafood Salad)

Here is the nutrition information per serving for Insalata di Mare (Seafood Salad), a classic Italian recipe:

  • Calories: 250
  • Protein: 20g
  • Carbohydrates: 10g
  • Fat: 15g
  • Fiber: 2g

This dish is a healthy option as it is low in calories and high in protein. The seafood provides essential nutrients like omega-3 fatty acids, while the vegetables add fiber and vitamins. Enjoy this light and refreshing Insalata di Mare as a nutritious meal or appetizer.

Serving suggestions for Insalata di Mare (Seafood Salad)

Insalata di Mare, or Seafood Salad, is a classic Italian dish that is perfect for a light and refreshing meal. When serving this delicious salad, consider the following suggestions:

  • Chill before serving: Insalata di Mare tastes best when it is chilled before serving. This helps enhance the flavors of the seafood and allows the ingredients to marinate together.
  • Garnish with fresh herbs: Sprinkle some freshly chopped parsley or basil on top of the salad for added freshness and flavor.
  • Serve with crusty bread: A slice of crusty Italian bread or a side of bruschetta makes a perfect accompaniment to this seafood salad.
  • Add a squeeze of lemon: Before serving, drizzle some fresh lemon juice over the salad to add a hint of brightness to the dish.

What to serve with Insalata di Mare (Seafood Salad)

When planning your menu around an Italian recipe like Insalata di Mare, it’s important to consider complementary dishes that will enhance the overall dining experience. Here are some ideas on what to serve alongside Seafood Salad:

  • Focaccia Bread: A warm slice of focaccia topped with olive oil, sea salt, and rosemary pairs perfectly with the flavors of Insalata di Mare.
  • Crostini: Toasted baguette slices topped with chopped tomatoes, garlic, and basil make a great appetizer to enjoy before diving into the seafood salad.
  • Risotto: Creamy risotto made with seafood broth and mixed seafood such as shrimp and mussels makes a luxurious side dish for Seafood Salad.
  • Tiramisu: End your meal on a sweet note with a classic Italian dessert like tiramisu. The rich flavors of coffee and mascarpone cheese will complement the lightness of the seafood salad.

Tips to Enhance the Flavor of Insalata di Mare (Seafood Salad)

As an expert in Italian cuisine, I highly recommend adding a touch of freshly squeezed lemon juice to your Insalata di Mare recipe. The acidity of the lemon will help brighten up the flavors of the seafood and bring a refreshing twist to the dish.

Another tip is to use high-quality extra virgin olive oil when making your Seafood Salad. This will not only enhance the overall taste but also add a rich and luxurious texture to the dish.

Spicy Score: 3 out of 10

I would give this Seafood Salad recipe a spicy score of 3 out of 10. Adding a pinch of red pepper flakes can give just the right amount of heat without overpowering the delicate flavors of the seafood. It will provide a subtle kick that complements the other ingredients perfectly.

Remember, it’s always best to start with a small amount of spice and adjust according to your personal preference. Enjoy your flavorful Insalata di Mare!