Uncle Larry Adventures

Italian Classics · Campania

More italian salad recipes

Insalata di Mare

Italian seafood salad: poached squid, shrimp and mussels dressed simply with lemon, garlic, parsley and olive oil, served cool.

Insalata di Mare

Cold seafood, hot lemon

Fresh Italian salad with tomatoes, mozzarella and basil in a rustic bowl

The short version

Italian seafood salad: poached squid, shrimp and mussels dressed simply with lemon, garlic, parsley and olive oil, served cool.

Prep
25 min
Cook
15 min
Total
40 min
Serves
6 servings

Ingredients

  • 1 lb squid, cleaned and cut into rings
  • 1 lb shrimp, peeled
  • 2 lbs mussels, scrubbed
  • 2 lemons, juiced
  • 3 garlic cloves, minced
  • 1 cup parsley, chopped
  • ⅓ cup extra-virgin olive oil

Instructions

  1. 01

    Poach gently. Simmer the squid in salted water for 2 minutes, then shock in ice water. Repeat with shrimp for 90 seconds.

  2. 02

    Steam the mussels. Steam until they open, then pull the meat from the shells.

  3. 03

    Dress warm. Toss the seafood with lemon, garlic and oil while still slightly warm so it absorbs.

  4. 04

    Rest and serve. Chill one hour, add parsley and serve cool — not refrigerator-cold.

Larry’s rule: Squid cooks in two minutes or two hours. Anything in between is a rubber band.

Nutrition (estimated, per serving)

Serving
1 serving (about 250 g)
Calories
305 calories
Protein
22 g
Carbs
5 g
Fat
23 g
Saturated fat
3 g
Fibre
1 g
Sugar
1 g
Sodium
480 mg
Cholesterol
330 mg

Figures are estimates calculated from this recipe’s ingredients and yield. Brands, cuts and portion sizes will move them.

Quoting or citing this recipe? Credit “Uncle Larry Adventures” and link to this page (https://unclelarryadventures.com/recipes/insalata-di-mare).

Before you cook

What to know about Insalata di Mare

What it is

Insalata di Mare is a salad recipe rooted in Campania's tomato-rich, ingredient-first cooking. This version makes 6 servings in 40 min and focuses on the technique that gives the dish its characteristic texture and flavor.

Why this method works

The method builds flavor in a deliberate order: poach gently, then steam the mussels, then dress warm. Following that sequence keeps the main ingredients distinct while bringing the finished dish together.

Key ingredients and what they do

  • 1 lb squid, cleaned and cut into rings — supports the dish's balance, texture and regional character.
  • 1 lb shrimp, peeled — builds the savory foundation and carries flavor through the dish.
  • 2 lbs mussels, scrubbed — supports the dish's balance, texture and regional character.
  • 2 lemons, juiced — brings acidity and aroma that balance richer ingredients.

Smart substitutions

For the most reliable result, keep the main ingredient and technique unchanged. Swap only like for like, then adjust salt, moisture and cooking time to taste.

Make ahead and leftovers

Wash and prepare the components ahead, but keep them dry and add the dressing shortly before serving.

What to serve with it

  • Serve as a side or a light first course.
  • Dress close to serving time so the leaves keep their texture.

Questions Larry gets asked

How long does insalata di mare take to make?
About 40 min start to finish — roughly 25 min of prep and 15 min of cooking. That yields 6 servings.
What do you need to make insalata di mare?
7 ingredients, starting with 1 lb squid, cleaned and cut into rings, 1 lb shrimp, peeled, 2 lbs mussels, scrubbed. The full list with quantities is on this page.
How do you start insalata di mare?
Poach gently: Simmer the squid in salted water for 2 minutes, then shock in ice water. Repeat with shrimp for 90 seconds.
How do you know when insalata di mare is done?
Rest and serve. Chill one hour, add parsley and serve cool — not refrigerator-cold.
What is the most common mistake with insalata di mare?
Squid cooks in two minutes or two hours. Anything in between is a rubber band.
Can you make insalata di mare ahead of time?
Yes. Cool it completely, refrigerate in a sealed container for up to 3 days and reheat gently — covered, over low heat or in a 325°F oven — so it warms through without drying out. It is a salad that reheats well.

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Quick answer

Is sausage and peppers gluten-free?

The dish itself is gluten-free — sausage, peppers, onions, olive oil. The risk is in the sausage itself, since some brands use breadcrumb or wheat-based fillers, and in the roll. Buy links labeled gluten-free and serve over polenta, rice or a certified gluten-free roll.

The gear Larry uses →Where to eat sausage & peppers →What to drink with it →This week on the blog: Labor Day Cookout: The Sausage Lineup That Never Fails →

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