Insalata di Mare, or Mixed Seafood Salad, is a vibrant and flavorful dish originating from Italy, particularly from coastal regions renowned for their abundant fresh seafood. This salad features a delightful mix of cooked and marinated seafood such as shrimp, squid, octopus, and mussels, harmoniously combined with a medley of fresh vegetables and aromatic herbs.

Seafood salad provides a rich source of proteins, along with vitamins such as vitamin D and B12, and minerals like iodine, which contribute to supporting thyroid function.

The history of Insalata di Mare spans centuries, deeply rooted in the culinary traditions of various Italian coastal communities. This dish reflects the rich gastronomic heritage where seafood holds a prominent place in local cuisine. Evolving over time, the recipe has embraced diverse ingredients and preparation techniques, showcasing the adaptability and creativity inherent in Italian culinary culture.

Ingredients:

- 1/2 pound shrimp, peeled and deveined

- 1/2 pound squid, cleaned and sliced into rings

- 1/2 pound octopus, cooked and chopped

- 1/2 pound mussels, cooked and shelled

- 1/4 cup extra virgin olive oil

- 2 tablespoons lemon juice

- 2 cloves garlic, minced

- Salt and pepper to taste

- 1/4 cup chopped fresh parsley

- 1/4 cup chopped fresh basil

- 1/4 cup chopped red onion

- 1/2 cup cherry tomatoes, halved

- 1/2 cup black olives, pitted and sliced

Method of Preparation:

1. Cook the shrimp, squid, octopus, and mussels separately until tender. Allow them to cool.

2. In a large bowl, combine the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing.

3. Add the cooked seafood to the dressing and toss gently to coat.

4. Add the chopped parsley, basil, red onion, cherry tomatoes, and black olives to the bowl with the seafood and dressing. Mix well to combine.

5. Cover the bowl and refrigerate the Insalata di Mare for at least 1 hour to allow the flavors to meld.

6. Serve the seafood salad chilled, garnished with additional fresh herbs if desired.

Nutrition Value:

1. Shrimp (1/2 pound):

  - Calories: Approximately 230 kcal

  - Carbohydrates: 0 g

  - Protein: About 25 g

  - Fat: Around 14 g

  - Sodium: Varies based on preparation, typically around 230 mg

  - Cholesterol: Roughly 150 mg

  - Vitamins and minerals: Rich in vitamin B12, selenium, phosphorus, and protein.

  - Nutritional benefits: Shrimp provides lean protein, essential vitamins, and minerals, particularly beneficial for muscle health and immune function.

2. Squid (1/2 pound):

  - Calories: Around 200 kcal

  - Carbohydrates: About 6 g

  - Protein: Approximately 30 g

  - Fat: About 7 g

  - Sodium: Varies, usually around 300 mg

  - Cholesterol: Roughly 200 mg

  - Vitamins and minerals: High in vitamin B12, copper, zinc, and phosphorus.

  - Nutritional benefits: Squid is low in fat, rich in protein, and contains essential nutrients for heart health and energy production.

3. Octopus (1/2 pound):

  - Calories: Approximately 150 kcal

  - Carbohydrates: About 3 g

  - Protein: Around 30 g

  - Fat: About 2 g

  - Sodium: Varies, typically around 300 mg

  - Cholesterol: Roughly 50 mg

  - Vitamins and minerals: High in vitamin B12, iron, copper, and selenium.

  - Nutritional benefits: Octopus is a good source of lean protein, iron for blood health, and essential minerals for overall well-being.

4. Mussels (1/2 pound):

  - Calories: Around 150 kcal

  - Carbohydrates: Approximately 7 g

  - Protein: About 20 g

  - Fat: About 4 g

  - Sodium: Varies, usually around 600 mg

  - Cholesterol: Roughly 50 mg

  - Vitamins and minerals: Rich in vitamin B12, iron, manganese, and selenium.

  - Nutritional benefits: Mussels offer lean protein, omega-3 fatty acids, and essential nutrients for heart and brain health.

5. Extra virgin olive oil (1/4 cup):

  - Calories: About 480 kcal

  - Carbohydrates: 0 g

  - Protein: 0 g

  - Fat: Around 54 g

  - Sodium: 0 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin E, vitamin K, and antioxidants.

  - Nutritional benefits: Olive oil is a source of healthy monounsaturated fats, beneficial for heart health and inflammation reduction.

6. Lemon juice (2 tablespoons):

  - Calories: Approximately 8 kcal

  - Carbohydrates: About 3 g

  - Protein: 0 g

  - Fat: 0 g

  - Sodium: Around 1 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: Rich in vitamin C, potassium, and antioxidants.

  - Nutritional benefits: Lemon juice provides vitamin C for immune support and antioxidants for overall health.

7. Garlic (2 cloves, minced):

  - Calories: About 10 kcal

  - Carbohydrates: Approximately 2 g

  - Protein: About 0.5 g

  - Fat: 0 g

  - Sodium: Around 1 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: Contains vitamin C, vitamin B6, manganese, and antioxidants.

  - Nutritional benefits: Garlic offers immune-boosting properties, antioxidants, and potential cardiovascular benefits.

8. Salt and pepper (to taste):

  - Calories: 0 kcal

  - Carbohydrates: 0 g

  - Protein: 0 g

  - Fat: 0 g

  - Sodium: Amount depends on usage

  - Cholesterol: 0 mg

  - Vitamins and minerals: No significant nutritional value, but salt provides sodium essential for electrolyte balance.

  - Nutritional benefits: Proper seasoning enhances flavor without adding extra calories, encouraging enjoyable and balanced eating.

9. Fresh parsley (1/4 cup, chopped):

  - Calories: About 10 kcal

  - Carbohydrates: Approximately 2 g

  - Protein: About 0.5 g

  - Fat: 0 g

  - Sodium: Around 2 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin K, vitamin C, and antioxidants.

  - Nutritional benefits: Parsley contributes to bone health, immune function, and overall antioxidant support.

10. Fresh basil (1/4 cup, chopped):

  - Calories: About 2 kcal

  - Carbohydrates: Approximately 0.5 g

  - Protein: About 0.2 g

  - Fat: 0 g

  - Sodium: Around 0 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: Rich in vitamin K, vitamin A, and antioxidants.

  - Nutritional benefits: Basil provides anti-inflammatory properties, supports liver health, and enhances flavor without added calories.

11. Red onion (1/4 cup, chopped):

  - Calories: Around 15 kcal

  - Carbohydrates: Approximately 3.5 g

  - Protein: About 0.5 g

  - Fat: 0 g

  - Sodium: Around 1 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: Contains vitamin C, vitamin B6, potassium, and antioxidants.

  - Nutritional benefits: Red onions offer immune support, heart health benefits, and potential anti-cancer properties.

12. Cherry tomatoes (1/2 cup, halved):

  - Calories: About 15 kcal

  - Carbohydrates: Approximately 3 g

  - Protein: About 1 g

  - Fat: 0 g

  - Sodium: Around 5 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: High in vitamin C, vitamin A, potassium, and antioxidants.

  - Nutritional benefits: Cherry tomatoes provide vitamin C for immunity, antioxidants for health, and are low in calories.

13. Black olives (1/2 cup, sliced):

  - Calories: Around 65 kcal

  - Carbohydrates: Approximately 3.5 g

  - Protein: About 0.5 g

  - Fat: About 6 g

  - Sodium: Varies, usually around 230 mg

  - Cholesterol: 0 mg

  - Vitamins and minerals: Rich in vitamin E, iron, copper, and antioxidants.

  - Nutritional benefits: Black olives offer healthy monounsaturated fats, antioxidants, and potential anti-inflammatory effects.