Insalata di Mare
Insalata di Mare is a classic Italian seafood salad, typically featuring a medley of fresh or lightly poached seafood such as shrimp, calamari, mussels, and clams, dressed simply with lemon juice, extra virgin olive oil, and fresh herbs. It is a staple of coastal Italian cuisine, particularly in regions like Liguria, Campania, and Sicily, where it's celebrated as a refreshing antipasto or light main course.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats from the seafood and olive oil, while being very low in carbohydrates. It provides a wealth of essential nutrients like selenium, vitamin B12, and omega-3 fatty acids, with a typical serving containing roughly 250-350 calories.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 32 g |
| Carbs | 3 g |
| Fat | 17 g |
| Fiber | 0 g |
| Sugar | 1 g |
| Sodium | 580 mg |
| Selenium | 56 mcg |
| Vitamin B12 | 12.5 mcg |
| Phosphorus | 320 mg |
| Zinc | 3.5 mg |
| Iron | 3.2 mg |
| Niacin (B3) | 5.8 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Potassium | 410 mg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Insalata di Mare is a perfect example of the Mediterranean diet's philosophy, emphasizing fresh, minimally processed ingredients. Its simplicity allows the natural briny sweetness of the seafood to shine, and it's often served at room temperature, making it a popular choice for warm-weather dining and festive occasions.
