Frutti Di Mare Seafood Salad Recipe

Summer is here, and the taste buds crave something light, flavorful, and perfect for those balmy evenings. Enter the Frutti di mare seafood salad, a delightful symphony of textures and tastes that will transport you straight to the heart of the Mediterranean.

I’m a huge seafood fan; this salad is my go-to whenever I want a healthy yet satisfying meal. It’s incredibly versatile, so you can customize it to your liking, adding your favorite ingredients or using whatever fresh seafood you find at the market.

What Is Frutti Di Mare Seafood Salad?

Frutti di Mare Seafood Salad is an Italian dish that translates to “fruits of the sea.” It typically consists of a variety of seafood, such as shrimp, mussels, squid, and octopus, mixed with fresh vegetables like tomatoes, cucumbers, and onions. 

Ingredients:

Seafood:

• 1 pound (450g) shrimp, peeled and deveined (medium or large)
• 1/2 pound (225g) scallops, bay or sea (cut into 1/2-inch pieces)
• 1/2 pound (225g) calamari, cleaned (bodies cut into rings, tentacles halved)
• 1 pound (450g) clams (optional, in shells, debearded and scrubbed)

Vegetables:

• 2 celery ribs, thinly chopped
• 1 large bell pepper (yellow or orange), diced
• 1 pound (450g) tomatoes, seeded and diced (optional)
• 1/2 cup chopped fresh chives

Dressing:

• 1/4 cup high-quality extra virgin olive oil
• Juice of 1-2 lemons, to taste
• Kosher salt and freshly ground black pepper, to taste

Instructions:

Prepare The Seafood:

• Shrimp: If using large shrimp, you can butterfly them by cutting along the back and deveining.
• Scallops: Rinse scallops and pat them dry.
• Calamari: Clean the squid by removing the head, innards, and cartilage. Cut the bodies into rings and tentacles into bite-sized pieces.
• Clams (optional): Soak clams in salted water for 30 minutes to allow them to purge any sand. Scrub them clean and discard any open clams.

Cook The Seafood:

Poaching: Bring a pot of water to a simmer. Add a pinch of salt and the shrimp. Cook for 2-3 minutes until pink and opaque. Remove with a slotted spoon and set aside to cool. Repeat with scallops for 3-4 minutes. For calamari, bring the water to a boil, add the rings and tentacles, and cook for 30 seconds to 1 minute. Drain immediately. If using clams, steam or boil them in water until they open (discard any unopened ones). Let everything cool completely. *

Grilling (optional): Thread the shrimp and scallops onto skewers. Marinate them in a mixture of olive oil, lemon juice, and herbs for 15 minutes. Grill for 2-3 minutes per side until cooked through. Cut the calamari into bite-sized pieces and grill for a minute or two.

Assemble the Salad: In a large bowl, combine the chopped vegetables and cooked seafood.

Make the Dressing: Whisk together the olive oil, lemon juice, salt, and pepper in a separate bowl. Adjust the amount of lemon juice to your taste.

Dress the Salad: Pour the dressing over the seafood and vegetables and toss gently to coat.

Tips:

• Use the freshest seafood possible for the best flavor.
• If using frozen seafood, thaw it thoroughly and pat it dry before cooking.
• Don’t overcook the seafood – it should be tender but not rubbery.
• Add a tablespoon of chopped fresh parsley to the dressing for a richer flavour.
• If you don’t have fresh clams, substitute them with cooked mussels or canned clams (drained and rinsed).
• Serve the salad chilled with crusty bread or crackers.
• Leftovers can be stored in the refrigerator for up to 2 days.

What To Serve With

As An Appetizer:

• Simple and Elegant: Keep it light with crusty bread or crackers so guests can enjoy the flavors of the seafood salad.
• Italian Inspired: Pair it with bruschetta topped with fresh tomato, basil, and a drizzle of olive oil.
• Add some crunch: Serve the salad on a bed of mixed greens with a simple vinaigrette dressing.

As A Light Lunch:

• Fresh and Healthy: Serve the salad on a bed of greens with quinoa or brown rice.
• Hearty Option: Pair it with roasted vegetables or a simple potato salad.
• Mediterranean Twist: Serve it with a slice of crusty bread and a dollop of hummus.

As A Main Course:

• Pasta Perfection: Toss the leftover seafood salad with cooked pasta, chopped tomatoes, and a light lemon dressing for a flavorful meal.
• Grain Bowls: Serve the salad over a bed of cooked farro, barley, or whole wheat couscous for a satisfying and nutritious dish.
• Summer Sidekicks: Pair it with grilled summer vegetables like zucchini, squash, or bell peppers.

Health Benefits

Rich in Protein: Seafoods like shrimp, mussels, squid, and octopus are excellent sources of high-quality protein, which is essential for muscle repair, growth, and overall body function.

Omega-3 Fatty Acids: Many types of seafood in Frutti di Mare are rich in omega-3 fatty acids, particularly EPA and DHA. These fatty acids are known for their heart-healthy benefits, including reducing inflammation, improving heart health, and supporting brain function.

Low in Saturated Fat: Seafood is generally low in saturated fat compared to other protein sources like red meat, making Frutti di Mare a healthier option for those watching their saturated fat intake.

Vitamins and Minerals: Seafood is a good source of various vitamins and minerals, including vitamin B12, vitamin D, iron, zinc, and selenium. These nutrients are essential in energy metabolism, immune function, and overall health.

Antioxidants: Ingredients like tomatoes and olives in the salad provide antioxidants like vitamin C and various phytonutrients, which help combat oxidative stress and inflammation in the body.

Low Calorie: Frutti di Mare Seafood Salad is typically low in calories, especially when prepared with minimal added fats and dressings. It is a suitable option for those watching their calorie intake or trying to manage their weight.

Hydration: Seafood naturally contains water, and when combined with hydrating vegetables like cucumbers and tomatoes, Frutti di Mare Seafood Salad can contribute to hydration, supporting overall health and well-being.

Final Thoughts

So there you have it! Frutti di Mare Seafood Salad is a culinary journey under the sea, bursting with fresh flavors and textures. It’s a breeze to prepare, can be adapted to your preferences, and goes from a light appetizer to a delightful main course. Whether you’re a seafood enthusiast or simply looking for a new and impressive dish, Frutti di Mare will surely become a favorite. So gather your freshest ingredients, fire up the stove (or grill!), and get ready to impress your taste buds with a taste of the Mediterranean.

Other Seafood Recipes:

• CREAMY MUSHROOM RAVIOLI SAUCE RECIPE
• ZUPPA DI MUSSELS RECIPE

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