Marinated Italian Seafood Salad
This Italian-inspired seafood salad brings together scallops, shrimp, mussels, and calamari with kalamata olives, red onion, and mixed greens. Olive oil, lemon juice, garlic, parsley, chives, and red pepper flakes create a bright, herb-filled dressing with gentle heat, making it a refreshing choice for a light lunch, warm-weather gathering, or elegant starter.
- Prep30 mins
- Cook5 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Marinated Italian Seafood Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 68 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 29
- Heart Health
- 87
- Metabolic
- 40
- Digestive
- 23
- Inflammatory
- 41
- Performance
- 48
- General Wellness
- 1
Bring a large pot of water to a boil. Cook scallops, shrimp, mussels, and calamari in boiling water for 2 minutes. Drain. Peel the shrimp and shell the scallops and mussels.
- 2
Place cooked seafood and olives in a large bowl and toss with lemon juice, olive oil, garlic, parsley, chives, and red pepper flakes. Chill for 1 hour.
- 3
Divide salad greens among 6 plates or salad bowls. Spoon seafood over the greens. Garnish with slices of lemon and red onions. Season with salt and freshly ground black pepper.
- Calories 267.76 kcal Moderate 13%
- Protein 13.6 g Good Source 27%
- Carbohydrate 17.46 g 6%
- Total Fat 18.12 g High 23%
- Saturated Fat 2.46 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 50.37 mg Moderate 17%
- Sodium 545.13 mg High 24%
- Dietary Fiber 5.95 g Good Source 21%
- Total Sugars 1.4 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 76.19 mg Low Source 6%
- Iron 1.4 mg Low Source 8%
- Potassium 398.02 mg Low Source 8%
- Vitamin A 18.63 mcg Low Source 2%
- Vitamin C 13.72 mg Moderate 15%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Shellfish 🦐
- Fish 🐟
- Garlic 🧄
- Onions 🧅
About This Recipe
Marinated Italian Seafood Salad is an Italian appetizer recipe made with 19 ingredients. It takes about 35 mins, serves 6, and is rated medium. Key ingredients include Black Pepper, Black Peppercorns, Calamari, and Fresh Chives. Each serving provides about 267.76 kcal, and is a good source of protein.
Recipe Questions
- What is Marinated Italian Seafood Salad?
- It is an Italian salad recipe made with 19 ingredients, usually served for appetizer or dinner or lunch or salad.
- What is Marinated Italian Seafood Salad made of?
- The main ingredients are Black Pepper, Black Peppercorns, Calamari, Fresh Chives, Fresh Parsley. The full list of 19 is above.
- What goes well with Marinated Italian Seafood Salad?
- Explore these Italian side-dish recipes.
- How long does it take to make Marinated Italian Seafood Salad?
- About 35 mins in total: 30 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 267.76 kcal. The full nutrition breakdown is above.
- Is Marinated Italian Seafood Salad easy to make?
- This recipe is rated medium, with 19 ingredients and 3 steps.
- Is Marinated Italian Seafood Salad healthy?
- Marinated Italian Seafood Salad has an easyChef Pro health score of 54/100. Per serving, it provides 267.76 calories and 13.6 g of protein, or 27% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 545.13 mg (24% of the Daily Value) and saturated fat at 2.46 g (12% of the Daily Value). It contains Citrus, Shellfish, Fish, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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