Insalata di Mare
Cool seafood salad with lemon, parsley, and olive oil.
Ingredients
- 300 g Squid
- 300 g Shrimp
- 400 g Mussels
- 2 Lemon
- 5 tbsp Extra-virgin olive oil
- ½ tsp Salt
- 5 tbsp Parsley (optional)
- 1 clove Garlic (optional)
Method
- Clean the squid and slice the bodies into rings.
- Steam the mussels in a covered pan with a splash of water over high heat until the shells open, discarding any that stay shut, then shell most of them.
- Poach the squid and shrimp in simmering salted water just until opaque and tender, about 2 minutes, then drain and cool.
- Toss the cooled seafood with the lemon, parsley, minced garlic, olive oil, and salt.
- Chill and serve cold.
Tap “Start cooking” for live timers that flag what to get ahead on while something simmers.
About Insalata di Mare
Insalata di mare is the Italian seafood salad found up and down the coast, a cool, lemony toss of squid, shrimp, and mussels dressed with olive oil and parsley. It is a fixture of the Christmas Eve Feast of the Seven Fishes and of summer antipasto tables alike, prized for tasting clean and bright, letting the sweetness of the seafood come through rather than masking it. The result is light and refreshing, with tender rings of squid and plump shellfish scented with garlic and lemon.
The whole dish turns on not overcooking the seafood, and the method treats each element on its own terms: mussels are steamed just until they open, while squid and shrimp are poached briefly in salted water until barely opaque and still tender. Everything is then cooled and tossed together so it can be served properly cold. High in protein and low in carbs, it is best made ahead and chilled, then brought out as a starter or a light main with bread and a glass of crisp white wine.
Insalata di Mare: frequently asked questions
How many calories are in Insalata di Mare?
A serving has about 382 calories — 39.3g protein, 8.4g carbs, 21.1g fat, 0.7g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 39.3g of protein, roughly 41% of its calories.
Is Insalata di Mare gluten-free?
Based on its ingredients, Insalata di Mare has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Insalata di Mare?
The core ingredients are essential, but you can leave out parsley, garlic — they're optional and mainly there for extra flavor or finish.
How many servings does Insalata di Mare make?
This recipe makes 4 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.