Ensalada de Mariscos

Ensalada de Mariscos is a vibrant and refreshing seafood salad, typically featuring a mix of cooked shrimp, squid, and sometimes mussels or crab, tossed with crisp vegetables like onions, tomatoes, and bell peppers. Originating from coastal regions of Spain and Latin America, it's dressed with a zesty blend of olive oil, lemon juice, and often a touch of vinegar or herbs. The dish celebrates the fresh, briny flavors of the sea in a light, no-cook preparation perfect for warm climates.

🍽️ Nutrition at a glance

This dish is a high-protein, low-carbohydrate option, rich in omega-3 fatty acids from the seafood and healthy monounsaturated fats from the olive oil dressing. A typical serving provides a good source of vitamins like B12 and minerals such as selenium and iodine, with a rough calorie estimate of 250-350 kcal.

Nutrition breakdown

Calories	310 kcal
Protein	28 g
Carbs	12 g
Fat	18 g
Fiber	3 g
Sugar	4 g
Sodium	580 mg
Vitamin B12	4.5 mcg
Selenium	40 mcg
Iodine	35 mcg
Phosphorus	250 mg
Zinc	3 mg
Vitamin C	15 mg
Potassium	380 mg
Vitamin A	120 mcg

Per 1 cup (220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a staple of Mediterranean and Latin American coastal cuisines, often served as a tapa or appetizer, reflecting a tradition of simple, fresh preparations that highlight quality ingredients. Nutritionally, the combination of lean seafood and vegetable-based dressing makes it a heart-healthy choice, supporting cardiovascular function and providing essential nutrients for metabolism.