Italian Seafood Salad (Insalata di Mare)

Why Make This

• To celebrate the Feast of the Seven Fishes.
• It is a light and refreshing meal.
• Packed with flavor and feels festive.
• Healthy guilt-free indulgence.
• Perfect for gatherings as a starter.

Ingredient Notes

This version combines tender poached shrimp, squid, and scallops with a crisp mix of celery, red bell pepper, and black olives, all tossed in a vibrant dressing made from extra virgin olive oil, fresh lemon, and a touch of red or white vinegar. Please note that you can customize the seafood very easily (see notes below). Chopped parsley and finely grated garlic infuse the salad with fresh, aromatic flavors, making it a colorful and super delish!

Variations

Want to add more seafood or change things up? Try adding other seafood combinations, such as octopus, mussels, lobster and clams. Other vegetables/add-ins could include green olives, fennel, or tomatoes.

Overview (Step-by-Step)

Begin by ensuring everything is measured and that seafood and vegetables are cleaned and chopped if necessary.

To prepare the seafood, poach shrimp, squid, and scallops in a gently simmering liquid made with water, bay leaves, black peppercorns, lemon, and garlic. Poach each seafood type briefly until just cooked, then transfer to an ice water bath to stop the cooking. We do this separately because each type may vary in cooking time. Once cooled, drain the seafood and allow it to dry on paper towels or drain in colander.

In a large bowl, mix the poached seafood with celery, red bell pepper, black olives, parsley, red onion, salt, pepper, and garlic. Whisk together olive oil, lemon juice, and vinegar for the dressing, then toss the seafood and vegetables gently with it. Chill the salad for at least an hour, then serve with fresh parsley and lemon slices.

Tips & Techniques

Making a delicious seafood salad is all about selecting the right ingredients and handling them carefully to maximize flavor and texture. Here are some tips to help you make the best seafood salad:

1. Choosing Seafood: The fresher the seafood, the better your salad will taste. While in Italy it might be blasphemous to use frozen seafood, it is the only choice in many areas of the USA. When selecting frozen fish, buy vacuum sealed products if they are available.
2. Cooking Method Matters: Poach your seafood gently to keep it tender. Using a fine mesh strainer to add and remove each seafood from the poaching liquid helps a lot. Avoid overcooking, which can make seafood tough and rubbery. Each type of seafood will have a different optimal cooking time—shrimp and scallops take just a few minutes, while squid can turn chewy if not watched closely. This recipe calls for cooking each component separately so you can monitor each one.
3. Cool Before Mixing: Allow the seafood to cool completely in an ice bath before mixing it with the other ingredients. This prevents the seafood from cooking further due to residual heat and keeps the dressing from breaking down due to heat.
4. Acidic Touch: Lemon juice or mild vinegar is perfect for seafood salads as the acidity brightens up the flavors without overpowering the delicate taste of the seafood. Don’t add these unless you will be serving soon as the acid will cook the fish.
5. Balanced Dressing: Keep your dressing simple to let the seafood shine.
6. Add Crunch and Color: Including crunchy elements like diced celery, red onion, or bell peppers and fresh herbs add texture and vibrant color. These ingredients should complement, not overwhelm, the seafood.
7. Serve Properly Chilled: Chill the salad in the refrigerator before serving. This melds the flavors together beautifully and makes the salad refreshing, especially in warmer weather.
8. Quality Ingredients: Use the best olive oil and freshest vegetables you can find. The simplicity of a seafood salad means the quality of each ingredient is important.