Recipes › Seafood › Italian Seafood Salad Recipe

Italian Seafood Salad Recipe

Recipe by Pedro M. A. Neves

Italian Seafood Salad, known as Insalata di Frutti di Mare, is a light and refreshing dish showcasing the Mediterranean's finest catch. This chilled salad combines tender squid, shrimp, and mussels with a bright lemon vinaigrette and fresh herbs, perfect as an elegant antipasto or light main course.

Ingredients

• 400g squid, cleaned and cut into rings
• 300g large shrimp, peeled and deveined
• 400g mussels, cleaned and debearded
• 60ml extra-virgin olive oil
• 30ml fresh lemon juice
• 15ml white wine vinegar
• 3 cloves garlic, minced
• 30g fresh flat-leaf parsley, chopped
• 15g fresh mint, chopped
• 1 small red onion, thinly sliced
• 60g celery, finely diced
• Salt and black pepper to taste
• Red pepper flakes, optional

Instructions

1. Bring a large pot of salted water to a boil. Add squid rings and cook for 2-3 minutes until just tender. Remove with a slotted spoon and transfer to a bowl of ice water to stop cooking.

2. In the same boiling water, add shrimp and cook for 2-3 minutes until they turn pink and opaque. Remove and ice-bath immediately until fully cooled.

3. Add mussels to the boiling water and cook for 3-4 minutes, discarding any that do not open. Remove opened mussels and let cool, then remove meat from shells and add to the bowl with squid and shrimp.

4. In a small bowl, whisk together olive oil, lemon juice, white wine vinegar, minced garlic, salt, pepper, and red pepper flakes if using to create the vinaigrette.

5. Add the sliced red onion and diced celery to the cooled seafood in the large bowl.

6. Pour the vinaigrette over the seafood and vegetables. Gently toss to combine, ensuring all ingredients are evenly coated.

7. Fold in the fresh parsley and mint, reserving a small amount for garnish.

8. Cover and refrigerate for at least 1 hour before serving to allow flavors to meld. Taste and adjust seasoning if needed.

9. Transfer to a serving platter or individual bowls. Garnish with reserved fresh herbs and a drizzle of extra-virgin olive oil.

Substitutions

• For vegetarian option: replace seafood with 400g chickpeas, 200g artichoke hearts, and 200g roasted vegetables
• Use white fish fillets cut into chunks instead of squid for milder flavor
• Substitute white wine vinegar with champagne vinegar for more delicate acidity
• Replace fresh mint with fresh basil for a more traditional Italian herb profile

Tips

• Do not overcook the seafood—squid and shrimp toughen quickly; ice-bath immediately stops the cooking process
• Prepare the vinaigrette while seafood cools so flavors develop; assemble no more than 2 hours before serving to maintain texture
• For best presentation, use a mix of very fresh, high-quality seafood from a reliable fishmonger or market
• Serve well-chilled on smaller plates as part of an antipasto spread or with crusty Italian bread

Insalata di Frutti di Mare is a classic Italian antipasto found throughout Mediterranean coastal regions, particularly in Sicily, Liguria, and the Adriatic. This dish reflects Italy's deep connection to seafood cuisine and represents the simple, ingredient-focused cooking philosophy that defines Italian culinary tradition.

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