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Insalata di Mare Seafood Salad

A vibrant Italian cold seafood salad with shrimp, squid, and mussels dressed in lemon, olive oil, and fresh parsley. Plan ahead: the salad must chill at least 30 minutes before serving.

40 minMediumServes 4280 cal/serving

ItalianSaladStovetopPescatarianMediterraneanHigh ProteinLow CarbDairy-FreeGluten-FreePork-FreeCorn-Free

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Ingredients

  • 12 oz large shrimp, peeled deveined
  • 12 oz cleaned squid (calamari), cut into rings
  • 1 lb fresh mussels, scrubbed
  • 1/2 cup dry white wine
  • 4 garlic cloves, thinly sliced
  • 2 celery stalks, thinly sliced
  • 1/4 cup fresh lemon juice
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup fresh flat-leaf parsley, roughly chopped
  • 1/2 tsp red pepper flakes
  • 1 tsp kosher salt
  • 1 tsp lemon zest

Instructions

  1. 1

    Bring a large pot of salted water to a boil. Add 12 oz cut into rings cleaned squid (calamari) and cook until just tender, about 2 minutes. Remove with a slotted spoon and place in a large bowl of ice water. Add 12 oz peeled deveined large shrimp to the same boiling water and cook until pink and curled, 2 to 3 minutes, then transfer to ice water.

  2. 2

    In a wide saucepan over medium-high heat, combine 1/2 cup dry white wine and 1 lb scrubbed fresh mussels. Cover and steam until mussels open, 4 to 5 minutes. Discard any that do not open. Remove meat from shells and strain, reserving 2 tablespoons of cooking liquid.

  3. 3

    Drain shrimp and squid from ice water and pat dry. Confirm shrimp reach an internal temperature of at least 145 degrees F (63 degrees C).

  4. 4

    In a small bowl whisk together 1/4 cup fresh lemon juice, 1/4 cup extra-virgin olive oil, 4 thinly sliced garlic cloves, 1 tsp lemon zest, 1/2 tsp red pepper flakes, 1 tsp kosher salt, and the reserved mussel cooking liquid.

  5. 5

    Combine shrimp, squid, mussels, and 2 thinly sliced celery stalks in a large bowl. Pour dressing over and toss well. Fold in 1/4 cup roughly chopped fresh flat-leaf parsley.

  6. 6

    Cover and refrigerate at least 30 minutes. Taste and adjust salt and lemon before plating.

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Questions

What is Insalata di Mare Seafood Salad?

A vibrant Italian cold seafood salad with shrimp, squid, and mussels dressed in lemon, olive oil, and fresh parsley. Plan ahead: the salad must chill at least 30 minutes before serving. This reference files it under Italian salad: made on the stovetop, rated medium and about 40 minutes start to finish.

Why pat it dry first in Insalata di Mare Seafood Salad?

Step 3 reads: "Drain shrimp and squid from ice water and pat dry." Surface water has to boil off before anything can brown. Drying at step 3 means the food sears in the first minute instead of steaming.

Is there a substitute for white wine in Insalata di Mare Seafood Salad?

The entry for Insalata di Mare Seafood Salad calls for 1/2 cup dry white wine. In its place: Use chicken or vegetable stock with a teaspoon of white wine vinegar or lemon juice per half cup for the acidity.

Can I use frozen shrimp instead of shrimp in Insalata di Mare Seafood Salad?

Yes; most shrimp sold as fresh were frozen once already. Thaw them under cold running water for about ten minutes and pat them very dry so they sear instead of steaming. As written, the entry for Insalata di Mare Seafood Salad uses 12 oz large shrimp, peeled deveined.

Can I make Insalata di Mare Seafood Salad less spicy?

Yes. The heat in Insalata di Mare Seafood Salad comes from 1/2 tsp red pepper flakes. For a milder plate, halve the pepper flakes; nothing else in the method changes.

Does Insalata di Mare Seafood Salad contain shellfish?

Yes: 12 oz large shrimp, peeled deveined, 12 oz cleaned squid (calamari), cut into rings and 1 lb fresh mussels, scrubbed. The full allergen list for this entry is shellfish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in Insalata di Mare Seafood Salad?

One serving (the recipe makes 4) has 35 g of protein in about 280 calories, alongside 6 g carbohydrate and 10 g fat, plus 1 g fiber and 520 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein salad collection.

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