Seafood Salad (Insalata di Mare)

Top view of Italian seafood salad with olives, red pepper and celery.

4 from 1 vote

Seafood Salad (Insalata di Mare)

This vibrant Italian Seafood Salad features poached seafood (many combinations work - I used shrimp, scallops, and squid) tossed in a zesty lemon olive oil dressing with a splash of colorful veggies for crunch!

Prep Time1

Cook Time5

Marinating1

Total Time2 5

Course: Salad

Cuisine: Italian

Servings:

Calories: 291kcal

Author: Marie

Equipment

large fine mesh strainer Optional but highly recommended for adding and removing seafood in the poaching liquid.

Ingredients

For Poaching

5 or 6 bay leaves
10 black peppercorns
1/2 small lemon
4 cloves garlic smashed and peeled

For the Salad

1 lb shrimp peeled and deveined (see NOTES 1 and 2)
1 lb squid or octopus rings with or without tentacles (see NOTE 3)
1 lb scallops or mussels (see NOTE 3)
1 rib celery diced small
1/2 small red bell pepper diced small
1/2 cup black olives halved (optional) (see NOTE 4)
small handfull parsley chopped
2 to 3 cloves garlic finely grated or minced
2.5 teaspoons salt
3/4 teaspoon black pepper
1/2 small red onion grated or finely chopped

For the Dressing

1/2 cup extra virgin olive oil may use half to lower calories (see NOTE 5)
2 large lemons need 1/2 cup juice (see NOTE 5)
2 tablespoons white vinegar

For Serving

Fresh lemon slices garnish
Chopped parsley garnish

Instructions

Poaching the Seafood

In a large pot, add about 2 quarts of water.
Add 5 or 6 bay leaves, 10 black peppercorns, the juice of 1/2 a lemon (drop the squeezed lemon half in as well), and 4 cloves of smashed and peeled garlic.
Bring the mixture to a gentle simmer over medium heat, not a rolling boil.
Add the shrimp to a fine mesh strainer in the simmering liquid and poach until they are pink and opaque - about 2 to 3 minutes. Remove and place in a bowl of ice water to stop the cooking process. If you don't have a fine mesh strainer, use a slotted spoon to remove the seafood.
Using the same process (fine mesh strainer), add the squid rings and tentacles to the liquid and poach for 1 to 2 minutes until opaque. Remove and transfer to the ice water with the shrimp.
Add the scallops last and poach for about 2 minutes until they are just done. Transfer to the ice water.
Once all seafood has been briefly cooled in the ice water, drain and set aside to dry slightly on a tray lined with paper towels to prevent the salad from getting watery. Take care to minimize the inclusion of ice cubes when transferring the seafood to a bowl. Using fewer ice cubes helps.

Prepare the Salad

In a large mixing bowl, add the cooled, poached seafood.
Add diced celery, red bell pepper, halved black olives (if using), chopped parsley, red onion, salt, pepper, and finely grated garlic. Toss very gently to combine and set aside.

Prepare the Dressing and Dress the Salad

Whisk together the extra virgin olive oil, lemon juice, and white vinegar in a small bowl.
Pour the dressing over the seafood and vegetable mixture and toss gently to coat everything evenly.
Taste and adjust seasoning as needed.
Cover and refrigerate the salad for at least 1 hour or overnight to allow flavors to meld.
To serve, use a slotted spoon to transfer the chilled seafood to a serving dish. Top with as little or as much of the dressing as you'd like. Garnish with additional chopped parsley and fresh lemon slices if desired.

Notes

NOTE 1: You can use a variety of seafood, with popular choices including large shrimp, calamari, scallops, mussels, lobster, and octopus. Depending on your location, some, such as octopus in our area, may only be available pre-cooked. Pre-cooked seafood does not need to be poached.

NOTE 2: Frozen shrimp is often superior to fresh because it's flash-frozen at peak freshness, preserving flavor and texture while preventing spoilage during transport. I recommend avoiding precooked or pre-cleaned shrimp, as frozen shrimp with the shell and tail on tend to offer the best quality.

NOTE 3: When opting for frozen seafood, vacuum-sealed packaging preserves the quality and freshness much better than standard packaging, as it minimizes exposure to air and prevents freezer burn.

NOTE 4: I find black olives to have a bold taste for delicate seafood, but they look lovely in salads! Use them sparingly, or leave them out altogether.

NOTE 5: Using half the olive oil saves about 60 calories per serving; you can always add more later if you feel it's needed. I suggest dressing close to serving time as the acid in the vinegar and lemon can continue to cook the seafood.

TIPS

Choosing Seafood: Fresh seafood is best, but frozen can work in the U.S.—opt for vacuum-sealed if possible.
Cooking Method: Poach gently to keep seafood tender. Cook each type separately to avoid overcooking; shrimp and scallops need a few minutes, while squid can turn chewy.
Cool Before Mixing: To prevent overcooking and preserve the dressing, use an ice bath to cool the seafood fully before mixing.
Acidic Touch: Some lemon juice or vinegar brightens flavors without overpowering the seafood.
Balanced Dressing: Keep it simple to let the seafood stand out.
Add Crunch and Color: Diced celery, red onion, or bell peppers add texture and color without overwhelming the dish.
Serve Chilled: Refrigerate before serving to meld flavors and make it refreshing.
Quality Ingredients: High-quality olive oil and fresh vegetables are critical to this simple, flavorful salad.

Nutrition