Experience the vibrant flavors of the Mediterranean with Insalata di Mare, a traditional Italian seafood salad. This refreshing dish features a medley of shrimp, squid, octopus, and mussels, tossed in a simple yet flavorful dressing of olive oil, lemon juice, and fresh parsley. Often served chilled, it’s perfect for summer meals or elegant dinner parties. Free of heavy ingredients, this light and zesty salad emphasizes the natural taste of fresh seafood.
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Ingredients
Seafood
- 200 g shrimp (peeled and deveined)
- 200 g squid rings
- 200 g octopus (boiled and cut into chunks)
- 200 g mussels (cleaned and steamed)
Dressing
- 3 tbsp extra virgin olive oil
- 2 tbsp freshly squeezed lemon juice
- 1 garlic clove (minced)
- 1 tbsp white wine vinegar
- 1 tsp sea salt
- ½ tsp black pepper
Salad Base
- 1 celery stalk (thinly sliced)
- ½ red onion (thinly sliced)
- 2 tbsp fresh parsley (chopped)
- Lemon wedges (for garnish)
Instructions
Prepare the Seafood:
- Boil a pot of water with a pinch of salt. Add the octopus and simmer for 30 minutes until tender. Remove, cool, and chop into bite-sized pieces.
- Steam the mussels until they open, discarding any that remain closed. Set aside.
- In the same water, blanch the shrimp for 2 minutes and the squid rings for 1 minute. Drain and let them cool.
Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, white vinegar, minced garlic, salt, and pepper.
Assemble the Salad:
- In a large mixing bowl, combine the shrimp, squid, octopus, and mussels with the celery, red onion, and parsley.
- Drizzle the dressing over the seafood mixture and toss gently to coat.
Chill and Serve:
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- Serve chilled, garnished with fresh parsley and lemon wedges.
Notes
- Seafood Options: Add clams or scallops for a different texture.
- Herb Substitutions: Use dill or basil instead of parsley for a twist.
- Storage: Refrigerate leftovers in an airtight container for up to 2 days.
- Serving Suggestion: Pair with crusty bread and a chilled glass of Prosecco.
Nutritional Information (Per Serving)
Calories: 340 kcal
Fat: 15 g
Protein: 34 g
Carbohydrates: 6 g
Fiber: 2 g
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