Insalata di Mare (Seafood Salad): A Mediterranean Delight

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Insalata di Mare, or seafood salad, is a vibrant and refreshing dish that captures the essence of the Mediterranean in every bite. This Italian classic is a celebration of the sea, featuring a medley of fresh seafood tossed with a simple yet flavorful dressing. Perfect as an appetizer or a light main course, Insalata di Mare is a testament to the beauty of fresh ingredients and straightforward preparation. In this article, we will explore the history of this delightful dish, its key ingredients, and provide a detailed recipe for you to create your own Insalata di Mare at home.

The History of Insalata di Mare

Insalata di Mare has its roots in the coastal regions of Italy, where seafood is a staple of the local diet. This dish is traditionally prepared with whatever the catch of the day might be, reflecting the abundance and variety of the Mediterranean Sea. The simplicity of the preparation highlights the natural flavors of the seafood, making it a beloved dish in Italian cuisine. Over the years, Insalata di Mare has gained popularity beyond Italy’s borders, becoming a favorite among seafood lovers worldwide.

Key Ingredients

The beauty of Insalata di Mare lies in its versatility. While the specific types of seafood used can vary, the key is to use the freshest ingredients available. Here are some common components:

  • Seafood: A mix of calamari (squid), shrimp, mussels, and scallops is typical. Other options include octopus, clams, and crab.
  • Vegetables: Cherry tomatoes, celery, red onion, and bell peppers add color and crunch.
  • Herbs: Fresh parsley is a must, providing a bright, herbal note.
  • Dressing: A simple blend of extra virgin olive oil, lemon juice, garlic, and a touch of vinegar ties the dish together.
  • Seasonings: Salt, pepper, and a pinch of red pepper flakes for a hint of heat.

Recipe: Insalata di Mare


For the Seafood:

  • 1 pound calamari, cleaned and cut into rings
  • 1 pound shrimp, peeled and deveined
  • 1 pound mussels, scrubbed and debearded
  • 1 pound scallops, cleaned
  • 1 pound octopus, cleaned and cut into bite-sized pieces (optional)

For the Vegetables:

  • 1 cup cherry tomatoes, halved
  • 2 stalks celery, thinly sliced
  • 1 small red onion, thinly sliced
  • 1 red bell pepper, diced

For the Dressing:

  • 1/2 cup extra virgin olive oil
  • 1/4 cup fresh lemon juice
  • 2 cloves garlic, minced
  • 2 tablespoons white wine vinegar
  • Salt and freshly ground black pepper, to taste
  • A pinch of red pepper flakes (optional)

For Garnish:

  • Fresh parsley, chopped


  1. Prepare the Seafood:
    • Bring a large pot of salted water to a boil. Have a bowl of ice water ready for blanching the seafood.
    • Cook the seafood in batches: blanch the calamari rings for 1-2 minutes, the shrimp for 2-3 minutes, the mussels until they open (discard any that don’t open), and the scallops for 2-3 minutes. If using octopus, simmer it separately for about 45-60 minutes until tender.
    • Transfer each type of seafood to the ice water to stop the cooking process. Once cooled, drain and set aside in a large mixing bowl.
  2. Prepare the Vegetables:
    • Add the halved cherry tomatoes, sliced celery, red onion, and diced red bell pepper to the mixing bowl with the seafood.
  3. Make the Dressing:
    • In a small bowl, whisk together the olive oil, lemon juice, minced garlic, white wine vinegar, salt, pepper, and red pepper flakes (if using).
  4. Combine and Toss:
    • Pour the dressing over the seafood and vegetables. Gently toss everything together to ensure even coating. Taste and adjust seasoning as necessary.
  5. Chill and Serve:
    • Cover the bowl with plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld. Before serving, garnish with freshly chopped parsley.
    • Serve chilled or at room temperature, with crusty bread on the side to soak up the delicious dressing.

Tips for the Perfect Insalata di Mare

  • Freshness: The key to a delicious Insalata di Mare is the freshness of the seafood. Purchase the highest quality, freshest seafood available from a reputable source.
  • Texture: Be careful not to overcook the seafood. It should be tender but still have a bit of bite. Overcooked seafood can become tough and rubbery.
  • Dressing: The dressing should be light and bright, complementing the seafood without overpowering it. Adjust the acidity and seasoning to your taste.
  • Resting Time: Allowing the salad to rest in the refrigerator for at least an hour helps the flavors to meld together, enhancing the overall taste of the dish.

Why Insalata di Mare?

Insalata di Mare is a dish that brings the flavors of the Mediterranean to your table. It’s light yet satisfying, making it perfect for warm weather dining. The combination of tender seafood, crisp vegetables, and a zesty dressing creates a harmonious blend of textures and flavors that’s hard to resist. Whether you’re serving it as an elegant appetizer or a light main course, Insalata di Mare is sure to impress your guests and delight your palate.


While the classic Insalata di Mare is delightful, you can customize it to suit your preferences or to reflect what’s available locally:

  1. Asian Twist: Add a splash of soy sauce and sesame oil to the dressing, and include vegetables like julienned carrots and thinly sliced cucumbers.
  2. Mediterranean Style: Incorporate olives, capers, and artichoke hearts for additional Mediterranean flavors.
  3. Spicy Version: Increase the amount of red pepper flakes or add finely chopped fresh chili peppers for a spicier kick.
  4. Citrus Infusion: Use a mix of lemon, lime, and orange juice in the dressing for a citrusy twist.


Insalata di Mare is a dish that epitomizes the elegance and simplicity of Italian cuisine. With its fresh ingredients and straightforward preparation, it’s a perfect way to showcase the natural flavors of seafood. By following this recipe, you can bring a taste of the Mediterranean to your home, creating a dish that’s both delicious and visually stunning. So, gather your ingredients, embrace the art of Italian cooking, and enjoy the delightful experience of making and savoring Insalata di Mare. Buon appetito!

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Written by Robert Zelesky

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