Calling all seafood lovers – this Italian Seafood Salad, also known as “Insalata di Mare,” combines tender, flavorful seafood with a tangy citrus dressing. Perfect for any occasion, it’s a restaurant-quality dish that can be served as an appetizer, side, or main course. Whether celebrating holidays like the Feast of the Seven Fishes or enjoying a refreshing summer meal, this salad is sure to impress.
Full Recipe:
Ingredients
For the Octopus:
- 1.5 lbs (700 g) octopus, cleaned
- 1 celery rib, quartered
- 1 lemon, halved
- 1 bay leaf
- 1 tsp peppercorns
- 2 tsp salt (to taste)
- 1 wine cork (optional, to tenderize the octopus)
For the Shrimp and Squid:
- 4 squid tubes (400 g)
- 8 tiger shrimp, peeled and deveined
- 1 lemon, halved
- 1 tangerine, halved
- 2 bay leaves
- 1 pinch of salt
For the Dressing:
- ¼ cup olive oil
- Juice of 3 tangerines
- Juice of 1 lemon
- 3 garlic cloves, minced
- 2 tsp honey Dijon mustard
- ¼ cup parsley, chopped
- 1 pinch of salt (to taste)
Directions
- Prepare the Octopus:
- Rinse the octopus under cold water. In a large pot, add 3 liters of water, celery, lemon, bay leaf, peppercorns, wine cork (optional), and salt. Bring to a boil.
- Dip the tentacles into the boiling water three times to curl, then fully submerge and simmer on medium-low heat for 40-45 minutes, partially covered.
- Once tender, remove from water, cool, and cut into equal-sized pieces. Set aside.
- Prepare the Squid and Shrimp:
- Wash and clean the squid, slicing into ¼-½ inch rings, and reserve tentacles.
- In a separate pot, bring water, halved lemon, tangerine, bay leaves, and salt to a boil.
- Poach squid (including tentacles) for 2 minutes, then remove and set aside. Repeat with shrimp, poaching for 2 minutes and setting aside.
- Make the Dressing:
- In a mason jar or bowl, combine olive oil, tangerine juice, lemon juice, minced garlic, honey Dijon mustard, parsley, and salt. Whisk until well blended.
- Assemble the Salad:
- Combine all seafood in a large bowl. Pour the dressing over and mix well. Adjust salt and acidity to taste. For extra flavor, double the dressing recipe and use as needed.
- Serve:
- Enjoy at room temperature. This salad can be prepared up to 12 hours in advance and refrigerated to let the flavors meld together.
Nutrients
- Calories: 282 kcal
- Carbohydrates: 18 g
- Protein: 29 g
- Fat: 11 g
- Saturated Fat: 2 g
- Polyunsaturated Fat: 1 g
- Monounsaturated Fat: 7 g
- Cholesterol: 150 mg
- Sodium: 1485 mg
- Potassium: 687 mg
- Fiber: 3 g
- Sugar: 8 g
- Vitamin A: 937 IU
- Vitamin C: 54 mg
- Calcium: 147 mg
- Iron: 7 mg
Enjoy this fresh and vibrant seafood salad for a delightful culinary experience!
The Cultural Significance of Insalata di Mare
Insalata di Mare is more than just a salad; it is a representation of Italian culinary tradition. This dish is particularly popular during holidays, such as Christmas Eve’s Feast of the Seven Fishes. The Feast is a cherished Italian-American tradition, symbolizing abstinence from meat and a celebration of the sea’s bounty. This salad frequently takes center stage, showcasing the simplicity and elegance of Mediterranean cuisine.
In Italy, seafood dishes like Insalata di Mare also embody the country’s deep connection to its coastal regions. Each ingredient reflects the freshness and quality of Mediterranean produce, emphasizing the importance of seasonal and locally sourced foods.
The Art of Balancing Flavors and Textures
The magic of Insalata di Mare lies in its harmonious blend of flavors and textures. The octopus, shrimp, and squid each contribute a unique element to the dish:
- Octopus offers a tender, slightly chewy texture with a mild, briny flavor.
- Shrimp adds a sweet and succulent touch, balancing the salad’s acidity.
- Squid introduces a soft, delicate bite, further enriching the dish’s complexity.
The citrus dressing, made with tangerines and lemon, ties these elements together. The dressing’s brightness enhances the seafood’s natural flavors while the honey Dijon mustard adds a subtle tang and creaminess. Fresh parsley contributes a herbaceous note, completing the dish’s flavor profile.
Health Benefits of Italian Seafood Salad
This salad is as nutritious as it is delicious. Packed with protein and low in carbohydrates, it’s an ideal choice for health-conscious individuals. Key health benefits include:
- High-Quality Protein: Seafood is an excellent source of lean protein, essential for muscle repair and overall health.
- Rich in Omega-3 Fatty Acids: These healthy fats support heart health, brain function, and inflammation reduction.
- Low-Calorie Content: At just 282 calories per serving, it’s a light yet satisfying option.
- Abundance of Vitamins and Minerals: From Vitamin C in the citrus to iron and calcium in the seafood, this dish provides essential nutrients.
Tips for Preparing Insalata di Mare
Achieving the perfect Italian Seafood Salad requires attention to detail and a focus on quality ingredients. Here are some tips to ensure success:
- Choose Fresh Seafood: Freshness is paramount. Look for seafood with a clean, briny smell and firm texture.
- Proper Cooking Techniques: Overcooking can lead to rubbery seafood. Poach the shrimp and squid just until tender and cook the octopus until it’s easy to pierce with a fork.
- Balance the Dressing: Taste the dressing before combining it with the salad. Adjust the acidity, sweetness, and salt levels to your liking.
- Allow Flavors to Marry: For the best results, prepare the salad a few hours ahead and let it rest in the refrigerator. This allows the flavors to meld beautifully.
Serving Suggestions
Insalata di Mare is a versatile dish that suits various occasions. Here are some serving ideas:
- As an Appetizer: Serve it in small portions alongside crusty bread to start a meal on a refreshing note.
- As a Side Dish: Pair it with grilled vegetables or a simple pasta dish for a balanced meal.
- As a Main Course: Increase the portion size and serve it with a crisp white wine for an elegant dinner.
Why Insalata di Mare is a Culinary Gem
The Italian Seafood Salad embodies the best of Mediterranean cooking: simplicity, freshness, and a focus on natural flavors. Its vibrant appearance and delicate taste make it a show-stopping dish for any occasion. Whether enjoyed during festive celebrations or as a refreshing summer treat, Insalata di Mare never fails to impress.
Conclusion
Insalata di Mare is more than just a dish; it’s a celebration of Italian culinary heritage. Its perfect balance of flavors, health benefits, and cultural significance make it a standout recipe in any cook’s repertoire. By choosing the freshest ingredients and mastering the art of poaching, anyone can recreate this restaurant-quality dish at home. Whether you’re honoring tradition or exploring new flavors, this Italian Seafood Salad is sure to leave a lasting impression on your taste buds and your guests.