Healthy fish recipes for a Mediterranean diet

Not only does the Mediterranean diet include a great range of flavours, it is also a really healthy option. Low in fat and high in vegetables and fruit, this diet is the perfect option for helping you lose weight and improve your overall health, especially if you opt for a lot of fish dishes.

Fish is a good source of omega-3 fatty acids and minerals, as well as being high in protein and low in fat. Couple this with other ingredients that are broadly used in Mediterranean cooking and you’re left with healthy and delicious dishes that are reasonably easy to make.

With this in mind, here are some simple options for fish dishes that will fit with your Mediterranean diet and are perfect for warm summer days:

One pan fish dish

Cooking everything in one pan is quick, easy and a great way to get all your flavours to combine. It can also mean you use less oil, which makes the dish healthier overall.

All you need is fresh fish fillets, such as cod or basa, mixed cherry tomatoes, peppers, garlic, chickpeas and – if you you eat meat – chorizo. Put all of your sliced vegetables on greaseproof paper on a baking tray before placing your fish on top.

Drizzle some olive oil, a splash of white wine and lemon juice over everything before adding a sprinkling of salt, pepper and paprika. Roast everything for around 20 minutes or until the fish is cooked through and the vegetables are soft.

Serve up with a side salad or as it is for a delicious and surprisingly filling Mediterranean fish dish.

Grilled sardines

Sardines are an oily fish and so are a great source of omega-3 fatty acids. They are also easy to cook and offer a really tasty flavour, especially when you keep the recipe simple.

To grill your sardines in a Mediterranean-inspired way, mix lemon juice, garlic, chilli and lemon zest in a small bowl with some olive oil to form a marinade.

You can either keep your sardines whole or fillet them depending on your preference. If you’re keeping them whole, cut some shallow slices down each side of the fish. Place your fillets or whole fish in a bowl and pour over your marinade, making sure you rub it into the fish really well.

Cook on a barbecue or under the grill for a great flavour. Serve up with salad or cous cous for a fast and tasty dish.

Fish stew

You might not think that summer is a time for stew, but seafish varieties are light and feature fresh flavours that work perfectly with the season. They are delicious served with thin slices of bread drizzled with olive oil and can be made in big batches to feed several people.

Most types of fish and seafood work in this type of dish, although firm white fish and shellfish are particularly suited to stews. This dish works well with fish like cod or halibut, as well as clams, prawns and mussels.

Simply lightly fry onion, garlic and chilli until soft and then add chopped tomatoes and tomato puree. Add a splash of white wine before pouring in fish stock and orange zest. When the sauce is lightly bubbling, add your chunks of fish and shellfish. Throw in parsley at the last minute and serve.


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