Mediterranean Seafood Salad Recipe

Cooking Time: 20 minutes prep, 10 minutes cooking
Serves: 6-8 people

What You’ll Need

For the seafood:

• 1 pound large shrimp, peeled and deveined
• 1/2 pound calamari rings and tentacles, cleaned
• 1/2 pound bay scallops or sea scallops (halved if large)
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup white wine or lemon juice
• Salt and pepper to taste

For the Mediterranean dressing:

• 1/3 cup extra virgin olive oil
• 1/4 cup fresh lemon juice
• 2 tablespoons red wine vinegar
• 2 cloves garlic, minced
• 1 tablespoon Dijon mustard
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the salad base:

• 6 cups mixed greens (arugula, spinach, and romaine)
• 1 English cucumber, sliced into half-moons
• 2 cups cherry tomatoes, halved
• 1 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup roasted red peppers, sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh dill, chopped

Preparing the Perfect Seafood

Pat all the seafood completely dry with paper towels and season with salt and pepper. Removing excess moisture ensures proper searing rather than steaming, which creates better texture and flavor in the finished salad.

Cooking the Shrimp

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes per side until pink and opaque. Don’t overcrowd the pan – work in batches if necessary. Transfer to a plate and set aside to cool.

Searing the Scallops

Add another tablespoon of oil to the same skillet. Add the scallops and cook without moving them for 2-3 minutes until golden brown on one side, then flip and cook for another 1-2 minutes. Remove and let cool with the shrimp.

Cooking the Calamari

Add the remaining oil to the hot skillet along with the minced garlic. Add the calamari and cook for just 2-3 minutes, stirring frequently, until opaque and tender. Add the white wine and cook for another minute until the liquid evaporates.

Creating the Flavor Base

Remove all the seafood from heat and let it cool to room temperature. The residual heat will finish cooking everything perfectly while the cooling allows the flavors to develop and prevents the salad greens from wilting.

Making the Mediterranean Dressing

In a medium bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, oregano, salt, and pepper until well combined. The dressing should be bright, tangy, and well-emulsified.

Preparing the Vegetable Base

In a large salad bowl, combine the mixed greens, cucumber slices, halved cherry tomatoes, and thinly sliced red onion. These fresh vegetables provide the crisp, refreshing backdrop for the rich seafood.

Adding Mediterranean Character

Add the Kalamata olives, chopped sun-dried tomatoes, and sliced roasted red peppers to the salad. These ingredients bring authentic Mediterranean flavors and create beautiful color contrast throughout the dish.

Incorporating the Seafood

Gently fold the cooled seafood into the salad, being careful not to break up the delicate pieces. The seafood should be distributed evenly throughout but still maintain its beautiful individual appearance.

The Dressing Application

Drizzle about three-quarters of the dressing over the salad and toss gently to coat all ingredients. Reserve the remaining dressing for serving, allowing guests to add more if desired.

Adding the Final Touches

Sprinkle the crumbled feta cheese, fresh parsley, and dill over the dressed salad. These final additions provide creamy richness and bright, herbaceous notes that tie all the Mediterranean flavors together.

Perfect Timing

Let the salad sit for 10-15 minutes before serving to allow the flavors to meld together. This resting time also allows the vegetables to absorb some of the dressing while maintaining their crisp texture.

Elegant Presentation

Serve the salad in a large, shallow bowl that showcases all the beautiful colors and ingredients. Provide the reserved dressing on the side so guests can adjust the flavor to their preference.

Traditional Accompaniments

Serve with warm pita bread, crusty sourdough, or focaccia for a complete Mediterranean meal. The bread is perfect for soaking up any extra dressing and adds satisfying substance to the light salad.

Wine Pairing Suggestions

This salad pairs beautifully with crisp white wines like Sauvignon Blanc, Pinot Grigio, or a dry Rosé. The acidity in these wines complements both the seafood and the tangy dressing perfectly.

Make-Ahead Strategy

The seafood can be cooked up to 1 day in advance and stored covered in the refrigerator. The vegetables can be prepped hours ahead, but dress the salad just before serving to maintain optimal texture.

Customization Options

Feel free to add other Mediterranean ingredients like artichoke hearts, capers, or fresh herbs like mint or basil. Different seafood combinations work beautifully – try adding mussels, crab, or chunks of fresh tuna.

Storage Guidelines

This salad is best enjoyed fresh, but leftovers keep in the refrigerator for up to 2 days. Store in a covered container and give it a gentle toss before serving leftover portions.

Seasonal Adaptations

In summer, add fresh peach or nectarine slices for sweetness. In cooler months, include roasted vegetables like zucchini or eggplant for added warmth and substance.

Nutritional Benefits

This salad is packed with lean protein from the seafood, healthy fats from the olive oil and olives, and plenty of vitamins and antioxidants from the fresh vegetables and herbs.

This Mediterranean Seafood Salad embodies everything wonderful about coastal Mediterranean cuisine – fresh ingredients, bright flavors, and a perfect balance of indulgence and healthfulness. Each bite delivers the taste of sun-soaked shores and azure waters, proving that the most memorable meals often come from the simplest, highest-quality ingredients prepared with love and respect for tradition.