Italy By Food Enthusiasts · 5 min read

National Dish Italy: Seafood Salad (Recipe)

Italian seafood salad with squid, prawns and mussels dressed in olive oil and lemon

In this article

There is nothing quite like a plate of Insalata di Mare on a warm summer’s day. This refreshing Italian seafood salad brings together the best of the Mediterranean — tender squid, plump prawns and sweet mussels — tossed in a bright dressing of lemon and fine olive oil. Light yet satisfying, it makes a wonderful starter or a relaxed lunch, and carries all the salt-air aromas of the Italian coast straight to your table.

About Seafood Salad

Insalata di Mare is a much-loved Italian dish that comes into its own during the summer months, when something cool and refreshing is just what you want. This delicious seafood salad combines the bounty of the sea with fresh, simple ingredients to create a meal that is light yet thoroughly filling. Perfect as a lunch or as a starter, it appeals to keen food lovers and the health-conscious alike. Thanks to the sheer variety of seafood you can use, the dish never grows dull and rewards a little experimentation.

Ingredients (serves 1–2)

200g fresh squid rings
150g prawns, peeled and deveined
100g mussels
1 lemon
2 tablespoons extra virgin olive oil
1 garlic clove
Fresh parsley
Salt and pepper, to taste

Shopping for the ingredients

For Insalata di Mare you should always look out for the freshness of the seafood. Your best bet is to buy from a trusted fishmonger, where you can see and smell the quality for yourself. The olive oil should be of high quality too, as it carries much of the dish’s authentic flavour. Parsley and lemon are easy to pick up at your local supermarket or weekly farmers’ market, where seasonal produce is often at its best.

Preparing the dish

Before you begin cooking, rinse the seafood thoroughly and clean it well. If the squid rings are on the large side, you can cut them down a little further. Finely chop the garlic clove and shred the parsley. Getting this groundwork done makes the later cooking steps far easier and ensures that every ingredient stays fresh and ready to go.

Step-by-step instructions

Cook the squid rings in boiling salted water for around 5 minutes, until tender.
Add the prawns and mussels and let them cook for a further 3–5 minutes.
Drain everything and leave to cool briefly.
In a bowl, toss the seafood together with olive oil, lemon juice, garlic and parsley.
Season with salt and pepper, then serve.

Gluten-free / lactose-free version

Insalata di Mare is naturally gluten-free and lactose-free. All you need to do is take care not to add any gluten-containing ingredients or dairy products. That makes the dish ideal for anyone with a related intolerance, so everyone can enjoy this Italian classic without a second thought. Served with a slice of gluten-free bread, it becomes a complete light meal.

Tips for vegans and vegetarians

For a vegan or vegetarian version, swap the seafood for artichoke hearts, chickpeas or mushrooms. These ingredients offer a similar texture and soak up the flavours of the dressing beautifully. Combine them with fresh herbs and a generous drizzle of good olive oil for an authentic, summery taste — much like the produce that shines in a hearty Farro Salad.

More tips and tricks

To get the very best flavour, always use freshly squeezed lemon juice rather than bottled. The difference is noticeable and lifts the whole dish to another level. You might also add a few chilli flakes for a gentle kick of heat. Experiment with different kinds of seafood until you find the combination that suits you perfectly.

Adapting the recipe to your taste

Insalata di Mare is easy to tailor to your own taste preferences. If garlic is not for you, simply leave it out or replace it with something you enjoy more. The amount of lemon juice and olive oil can be adjusted too, depending on how intense you like the flavours. A scattering of capers or olives is another lovely way to make the salad your own.

Ingredient substitutions

If you cannot get hold of fresh seafood, frozen products work perfectly well. When defrosting, make sure the seafood is well drained to avoid any excess moisture diluting the dressing. In place of olive oil you could also reach for a high-quality walnut or avocado oil to introduce a different note. The same fresh, briny ingredients make a beautiful Spaghetti alle Vongole too.

Drink pairing ideas

A fresh, light dish like Insalata di Mare calls for a crisp dry white wine such as Pinot Grigio or Sauvignon Blanc. A lightly sparkling Prosecco also complements the salad wonderfully. For those who would rather skip the wine, chilled lemon water or a refreshing iced tea makes an excellent alternative.

Serving and presentation ideas

A thoughtful presentation makes the dish all the more inviting. Serve the Insalata di Mare on a large platter and garnish with lemon slices and fresh herbs. A colourful scattering of cherry tomatoes and strips of pepper adds welcome flecks of colour. Just before serving, finish the salad with a final squeeze of lemon juice and a drizzle of olive oil. It sits beautifully alongside a fresh Insalata Caprese.

A bit of history

Insalata di Mare has its roots in the coastal regions of Italy, particularly Liguria and Puglia. Originally it was a simple dish of the fishermen, who would prepare their freshly caught seafood straight away. Today it is enjoyed throughout Italy and far beyond, a perfect example of Italian cuisine at its best — built on fresh, natural ingredients and very little fuss.

More recipe ideas

Summary: Seafood Salad

Insalata di Mare is a light and refreshing Italian dish that is made for warm summer days. With fresh seafood and a simple marinade of lemon juice, olive oil and garlic, it is quick to put together and wonderfully healthy. Vary the ingredients to suit your own preferences and serve the salad with a little flourish to impress your guests. Discover the variety of Italian cooking and let the simplicity and flavour of Insalata di Mare win you over.