Servings: 4
Total Time: 20 minutes
Difficulty: Easy
Calories per Serving: 210 kcal
Macros: 28g Protein / 5g Net Carbs / 8g Fat / 1g Fiber
WW Points: 2 (Estimated per serving)
Intro
Transport your taste buds to the Amalfi Coast with our High-Protein Mediterranean Seafood Salad. This dish is the epitome of fresh, vibrant, and sophisticated eating, combining tender shrimp, succulent calamari, and bay scallops in a zesty lemon-herb vinaigrette. If you have been looking for a low carb lunch that feels like a five-star dining experience, this chilled salad is your new secret weapon for staying on track.
This recipe is a powerhouse for Weight Watchers followers and keto enthusiasts alike. Because seafood is naturally lean and packed with high-quality protein, you can enjoy a massive, satisfying portion for very few points or carbs. It’s a clean eating staple that focuses on anti-inflammatory fats and mineral-rich shellfish, making it a perfect weight loss meal that never feels like “diet food.”
Whether you are prepping for a summer brunch or need a macro-friendly post-workout meal, this seafood medley delivers. It is light, refreshing, and incredibly quick to assemble, proving that healthy recipes can be just as indulgent as they are nutritious.
Look at the Recipe
- Sensory Appeal: A colorful mosaic of pink shrimp, pearly scallops, and bright green fresh parsley.
- Flavor Highlight: Clean, oceanic sweetness balanced by tangy lemon, pungent garlic, and a hint of cracked black pepper.
- Dietary Benefit: Exceptionally high protein-to-calorie ratio with zero processed fillers or hidden sugars.
Ingredients Needed
The Seafood Medley:
- 1/2 lb Large Shrimp (peeled, deveined, and cooked)
- 1/2 lb Bay Scallops (steamed or lightly seared)
- 1/2 lb Calamari rings (blanched until tender)
- 1/4 cup Red Onion, very finely diced
- 1/2 cup Celery, thinly sliced for crunch
The Zesty Vinaigrette:
- 3 tbsp Extra Virgin Olive Oil
- 1/4 cup Fresh Lemon Juice
- 2 cloves Garlic, minced
- 1/4 cup Fresh Italian Parsley, chopped
- 1/2 tsp Red Pepper Flakes (optional)
- Sea Salt and Black Pepper to taste
How to Make Our Seafood Salad
- Prepare the Seafood: If starting from raw, poach or steam your shrimp, scallops, and calamari until just opaque. Do not overcook, or the texture will become rubbery. Immediately plunge them into an ice bath to stop the cooking process—this keeps the seafood tender and high-protein intact.
- Whisk the Dressing: In a large bowl, combine the olive oil, lemon juice, minced garlic, and parsley. Whisk vigorously until emulsified. This dressing is 100% keto-friendly and adds heart-healthy fats without any sugar.
- Toss and Marinate: Add the chilled seafood, diced red onion, and celery to the bowl. Toss thoroughly to ensure every piece of shellfish is coated in the lemon-garlic infusion.
- Chill for Flavor: For the best results, let the salad marinate in the fridge for at least 30 minutes. This allows the acidity of the lemon to “brighten” the seafood, a hallmark of clean eating Mediterranean cuisine.
- Final Garnish: Give it one last toss and top with an extra sprinkle of fresh herbs before serving.
Storage & Serving Suggestions
- Storing: This salad keeps beautifully in an airtight container in the refrigerator for up to 2 days. The flavors actually deepen as it sits.
- Reheating: Do not reheat. This is a cold salad; heating it will toughen the delicate seafood.
- Serving Pairings: Serve over a bed of mixed baby greens or inside large butter lettuce cups for a low carb wrap. For a Weight Watchers friendly meal, pair it with steamed asparagus or chilled cucumber slices.
Tips & FAQs
What is the best seafood to use for this salad? While we love the trio of shrimp, scallops, and calamari, you can easily add lump crab meat or mussels. To keep it a macro-friendly meal, ensure your seafood is steamed or boiled rather than fried.
Is seafood salad keto-friendly? Yes, as long as you avoid “imitation crab” (surimi), which contains starch and sugar. Stick to real shellfish to keep this a low carb and high protein powerhouse.
How do I keep the seafood from getting tough? The key is “low and slow” or very fast cooking. Blanching calamari for just 60-90 seconds is usually enough. Overcooking ruins the delicate texture of a clean eating seafood dish.
Can I make this ahead of time for meal prep? Absolutely. It is one of the best easy meal prep ideas for summer because it requires no reheating and stays fresh and crisp in the fridge.
