If you’re looking for a simple yet impressive dish that’s packed with flavour, this seafood salad is a wonderful addition to your recipe collection. Light, fresh and naturally rich in protein, it’s equally suited to a leisurely summer lunch or as an elegant starter during the festive season.
This Mediterranean-inspired recipe combines prawns, shrimp, calamari and clams, gently poached in a fragrant lemon and garlic broth before being dressed with olive oil, fresh lemon juice and a touch of chilli. The result is a dish that feels special without requiring hours in the kitchen.
One of the things I love most about seafood salad is how adaptable it is. Traditional versions often include ingredients such as octopus, scallops and mussels, but there’s plenty of flexibility depending on what’s available and what you enjoy eating. It’s a great recipe for entertaining, as much of the preparation can be done in advance, allowing you to spend more time with your guests and less time cooking.
For busy women who want nourishing meals that feel both satisfying and enjoyable, this recipe offers a simple way to include more high-quality protein and nutrient-rich foods in a balanced lifestyle.
Why You’ll Love This Seafood Salad
- Naturally gluten-free.
- Rich in protein to help create satisfying, balanced meals.
- Fresh lemon, garlic and chilli bring bright Mediterranean flavours.
- Ideal as a starter, light lunch or festive appetiser.
- Easy to prepare ahead when entertaining.
- Flexible and adaptable to suit your favourite seafood.
- Light enough for warmer months but equally enjoyable year-round.
Nutritional Benefits of Seafood Salad
Seafood can be a valuable part of a balanced diet, offering important nutrients while remaining relatively light and easy to digest.
A Good Source of Protein
Prawns, shrimp, calamari and clams provide high-quality protein, which supports muscle maintenance, recovery and healthy ageing. Including adequate protein throughout the day can also help promote satiety and support steady energy levels.
Rich in Essential Minerals
Shellfish naturally contains minerals such as zinc, selenium and iron, which contribute to immune function, energy production and overall wellbeing.
Contains Beneficial Fats
Depending on the seafood used, this recipe may provide small amounts of omega-3 fatty acids, nutrients associated with supporting heart and brain health as part of a balanced diet.
Full of Flavour Without Feeling Heavy
Fresh lemon, garlic, herbs and olive oil create plenty of flavour without the need for rich sauces or processed ingredients, making this a refreshing option when you’re looking for something lighter.
Naturally Gluten-Free
For those following a gluten-free diet, this seafood salad is naturally free from gluten-containing ingredients and can easily be paired with suitable side dishes if desired.
Seafood Salad Ingredients
- 4 cups of water
- 1 cup of clams with shell
- 1 cup of calamari cut into rings
- 1 cup of shrimps
- 1 cup of prawns
- 2 celery sticks
- 2 lemons
- 3 crushed garlic cloves
- 2-3 bay leaves
- 1 -2 table spoons of toasted sesame oil
- A handful of watercress to garnish
For the dressing:
- 1-2 tablespoons of olive oil
- 1 -2 garlic cloves thinly cut
- 1 chilli pepper or chilli flakes
- Juice of half a lemon
- Himalayan salt and pepper
Ingredient Substitutions
Seafood Options
- Replace clams with mussels.
- Add octopus for a more traditional Italian-style seafood salad.
- Include scallops if you enjoy them.
- Use a mixed seafood pack for convenience when short on time.
Dressing Variations
- Replace chilli with fresh parsley for a milder flavour.
- Add fresh dill or basil for extra freshness.
- Use additional olive oil instead of sesame oil if preferred.
Serving Suggestions
- Serve over rocket instead of watercress.
- Add sliced cucumber or fennel for extra crunch and freshness.
- Pair with gluten-free bread to make the meal more substantial.
- Enjoy alongside a simple green salad for a light lunch.
How to Make Seafood Salad
Step 1
Place the water, bay leaves, crushed garlic, toasted sesame oil, juice from the lemons and the squeezed lemon halves into a large saucepan. Bring to the boil.
Step 2
Remove from the heat and leave to infuse for a few minutes so the flavours can develop.
Step 3
Finely chop the celery and prepare the dressing ingredients.
Step 4
Return the broth to the boil. Add the clams and cook for 3–4 minutes, or until the shells open. Remove and set aside.
Step 5
Add the calamari rings and cook for 1–2 minutes until just tender. Remove and set aside.
Step 6
Cook the prawns and shrimp in the same broth until just cooked through. Remove and allow to cool.
Step 7
If using octopus, cook it separately, as it requires a much longer cooking time.
Step 8
Combine all the seafood in a large bowl with the celery and dressing ingredients.
Step 9
Taste and adjust the seasoning if required.
Step 10
Cover and refrigerate for at least two hours before serving with fresh watercress.
Expert Tips for the Best Seafood Salad
- Avoid overcooking calamari, as it can become tough very quickly.
- Cook each type of seafood separately to achieve the best texture.
- Always use freshly squeezed lemon juice for the freshest flavour.
- Preparing the salad a few hours in advance allows the flavours to meld beautifully.
- Discard any clams that remain closed after cooking.
- Serve chilled for the most refreshing result.
Storage Instructions
Refrigerator
Store in an airtight container in the fridge for up to two days.
Freezing
Freezing is not recommended, as the texture of the seafood can become compromised once thawed.
Meal Prep
The broth and dressing can both be prepared in advance, making assembly quicker when you’re ready to serve.
Seafood Salad FAQ
What is seafood salad?
Seafood salad is a cold dish made with cooked seafood such as prawns, shrimp, calamari, clams or octopus, combined with a light dressing and served chilled as a starter or light meal.
Can I make seafood salad in advance?
Yes. In fact, chilling the salad for a few hours before serving allows the flavours to develop and blend.
What seafood works best in seafood salad?
Prawns, shrimp, calamari, clams, mussels and octopus are all popular choices.
Is seafood salad healthy?
Seafood salad can be a balanced option, providing protein, minerals and healthy fats when prepared with simple ingredients.
Can I serve seafood salad as a main meal?
Yes. Add extra salad vegetables or serve with gluten-free bread for a more substantial meal.
How long does seafood salad last in the fridge?
It is best enjoyed within 2 days when stored in an airtight container.
Is this seafood salad gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free. Always check packaged ingredients if you require strict gluten-free certification.
Looking for More Healthy Recipe Inspiration?
If you enjoyed this seafood salad recipe, you’ll find plenty more nourishing, easy-to-make recipes here, designed to fit into real life.
Healthy eating doesn’t need to be complicated, restrictive or time-consuming. Often, it’s the simple meals made from wholesome ingredients that become the ones we return to again and again.
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