Insalata di Mare (Seafood Salad)

Do seafood salad the Italian way.

Insalata di Mare is bright and flavorful, featuring tender seafood tossed in a zesty lemon herb vinaigrette. It’s the perfect seafood dish to entertain with, whether you’re hosting an outdoor barbecue or sitting down for a holiday meal. This dish is versatile and customizable to your preferences, and light enough that it won’t weigh you down. If you LOVE seafood (chances are if you are on this site you do), this one is for you.

INSALATA DI MARE, THE MORE REFRESHING SEAFOOD SALAD

Close your eyes and imagine a ‘seafood salad’. Do you see cooked seafood coated in seasoned mayo? Great, this isn’t that. Insalata di Mare is a classic Italian dish, made with perfectly cooked seafood tossed in a bright lemon dressing that is not only light but satisfying. It is incredibly easy to make (a great recipe for beginners), perfect for hot summer months, but also a great staple during the holidays (can you say seven fishes?). Served cold or at room temperature (right after blanching), it is a great prep ahead meal that is guaranteed to wow your guests.

WHAT YOU’LL NEED FOR INSALATA DI MARE

SEAFOOD +

• Shrimp – Small raw shrimp, either fresh or frozen. If opting for frozen, defrost ahead of time as per packaging instructions. Most of my recipes call for large-extra large shrimp, but for this recipe size does matter. 2-3 biter shrimp make this dish more difficult to eat.
• Squid – Tubes and tentacles! Unless you’re not a fan of tentacles, in that case, simply use more tubes. Fresh or frozen both work well here, just be sure to defrost them ahead of time. If using whole tubes, cut them into rings as instructed below.
• Scallops – Small scallops! Like the shrimp, you want every bit of seafood to be one bite, not only that, but smaller scallops are more cost efficient, and while this is a seafood indulgent dish it is not meant to break the bank.
• Olives – Castelvetrano and kalamata olives make a great combo, play well with the lemon herb vinaigrette, and don’t overpower the seafood. Castelvetrano olives are mild and slightly buttery in flavor, with a firm, meaty texture, while Kalamata olives are softer and have a more pungent, briny taste.
• Lemon
• Peppercorns – Optional

While I don’t recommend lobster, I do think Langostino is a great addition here if you want to swap any of the above out, or add a fourth seafood. Langostino comes frozen and pre-cooked, so keep that in mind when cooking the raw seafood. Mussels are also another great option, although require removing them from their shells after cooking.

LEMON HERB VINAIGRETTE

• Lemons – Fresh lemon juice only! You need about 1/3 cup which is 2-3 lemons.
• Olive Oil – Extra virgin olive oil.
• Dijon Mustard – You only need a touch as an emulsifier.
• Garlic – Fresh, 1 clove.
• Fresh Basil – Fresh only! Dried basil has a completely different flavor, so don’t even think about using it. If you can’t find fresh basil, it’s better to just omit.
• Parsley
• Fresh Oregano – Fresh is preferred as it has a more vibrant peppery flavor vs the earthy flavor of dried. However here you can swap for 1/4 tsp of dried.

TOOLS NEEDED

No special tools here, although if you want to make cooking the seafood a bit easier a fine mesh strainer of frying skimmer is a great took to use to fish the seafood out at large. If not a large slotted spoon works just fine. I use a personal size blender / smoothie blender / bullet blender to make the dressing, but it can also be done by hand.

HOW TO MAKE INSALATA DI MARE

Make the Dressing – In a bullet blender, combine the lemon juice, olive oil, Dijon mustard, and garlic. Pulse a few times until the dressing emulsifies into a light, pale yellow and the garlic is fully processed. Add the chopped basil, parsley, fresh oregano, and a generous pinch of salt. Cover and refrigerate for 10 minutes to allow the flavors to meld.

No blender? No problem, this can also be done by hand! Simple grate the garlic and vigorously whisk the dressing until it emulsifies. Then add the herbs.

Prep the Seafood – There’s a good chance your seafood is already cleaned and prepped, if so, great! If not, start by peeling the shrimp and deveining them if necessary (bonus points if you remove the tails ahead of time). Rinse the squid, trim any overly long tentacles, and clean the tubes by rinsing out the insides and removing any cartilage. Slice the tubes into 1/4-inch rings. Give the scallops a quick rinse.

HOW TO CONT…

Cook the Seafood – In a heavy pot of water, add a quartered lemon, a few teaspoons of peppercorns, and a very generous pinch of salt (it should taste like the ocean). Bring to a boil, then reduce the heat to a simmer. On the side, prepare a large bowl of ice water big enough to hold all the seafood. Each type of seafood will need to be cooked separately because they require different cooking times.

Start with:

• Shrimp – 1 1/2 to 2 minutes
• Scallops 2 1/2- 3 minutes
• Squid Tube Rings – 1 1/2-2 minutes
• Squid Tentacles – 2 – 2 1/2 minutes

Always make sure they are fully cooked before fishing the seafood out and placing it in the bowl of ice water to blanch.

Dress the Seafood – Insalata di Mare is a great dish to prep ahead since it’s served at room temperature or cold. If enjoying right away, drizzle on the desired amount of dressing and toss to coat. If prepping in advance, store it in the fridge until ready to serve, then dress just before serving. Finish with extra lemon wedges and a sprinkle of fresh basil and parsley.

STORING/REHEATING

Insalata di Mare can be prepped ahead (undressed) and stored in the refrigerator for 1-2 days. You can store dressed leftovers in an airtight container in the fridge for 1–2 days.

Looking for more seafood recipes? Check out the below!

Grilled Squid