Italian Insalata di Mare
Insalata di Mare is a classic Italian seafood salad, typically featuring a medley of fresh shellfish and fish like shrimp, calamari, and mussels, served chilled with a dressing of olive oil, lemon, and herbs. Originating from coastal regions of Italy, it is a popular appetizer or light main course, especially during the summer months. The dish is celebrated for its simplicity and the freshness of its ingredients, which are often sourced directly from local fishermen.
🍽️ Nutrition at a glance
This dish is high in protein due to its seafood content, while being relatively low in carbohydrates and fat, especially if dressed with a light vinaigrette. It provides key nutrients like omega-3 fatty acids, vitamin B12, and selenium, with a rough calorie ballpark of 200-300 per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 22 g |
| Carbs | 6 g |
| Fat | 7 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 580 mg |
| Potassium | 320 mg |
| Phosphorus | 250 mg |
| Selenium | 45 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 3.0 mg |
| Vitamin C | 15 mg |
| Iron | 2.0 mg |
| Zinc | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Insalata di Mare is a staple in Italian coastal cuisine, often enjoyed as part of a traditional seafood feast or as a refreshing antipasto. Nutritionally, it stands out for its high-quality protein and low-calorie profile, making it a popular choice for health-conscious diners.
