Meal Prep · Italian
Insalata di Mare
A refreshing and vibrant Italian seafood salad, perfect as a light meal or elegant appetizer.
Ingredients
Tap to check offMethod
Step-by-step- Clean and prepare all seafood. If using frozen, ensure it’s fully thawed and patted dry. For calamari, slice into thin rings. Peel and devein shrimp. Scrub mussels thoroughly and discard any open ones that don’t close when tapped.
- Bring a large pot of salted water to a rolling boil. Blanch each type of seafood separately until just cooked through. Shrimp: 1-2 minutes until pink. Calamari: 1-2 minutes until opaque and tender. Mussels: 3-5 minutes until shells open (discard any that don’t). Scallops: 1 minute. Immediately transfer cooked seafood to an ice bath to stop cooking and cool rapidly.
- Once cooled, drain the seafood thoroughly and pat dry. If any pieces are large, cut them into bite-sized portions.
- In a large bowl, combine the cooked seafood with the extra virgin olive oil, lemon juice, minced garlic, chopped parsley, chopped basil, diced celery, diced red onion, and sliced black olives (if using).
- Season generously with salt, freshly ground black pepper, and red pepper flakes (if desired). Toss gently to combine all ingredients, ensuring the seafood is well coated with the dressing.
- Cover the bowl and refrigerate for at least 30 minutes, or preferably 1-2 hours, to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 30 g |
| Fat | 15 g |
| Carbohydrates | 5 g |
| Sodium | 350 mg |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover Insalata di Mare in an airtight container in the refrigerator. The flavors will often deepen and improve on the second day.
Freezer Not recommended
Freezing is not ideal for this dish as it can significantly alter the delicate texture of the cooked seafood, making it rubbery or watery upon thawing.
Reheat Not applicable
This salad is traditionally served chilled or at room temperature and should not be reheated, as it will compromise the seafood’s texture and flavor.
Chef’s Corner
- **Quality Seafood is Key:** Always use the freshest, highest-quality seafood you can find. If fresh isn’t an option, good quality frozen seafood (thawed properly) will work.
- **Don’t Overcook:** Seafood cooks very quickly. Overcooking will result in tough, rubbery textures. Cook each type of seafood just until it’s done, then immediately plunge into an ice bath.
- **Balance the Dressing:** Adjust the amount of lemon juice and olive oil to your personal preference. A good quality extra virgin olive oil is crucial for the authentic Italian taste.
- **Marinate for Flavor:** While good immediately, allowing the salad to marinate in the refrigerator for at least an hour truly allows the flavors to meld and deepen.
