20 Top-Rated Seafood Recipes for the Mediterranean Diet
The Mediterranean diet is all about healthy whole foods, eating lots of fresh vegetables and fruit, and limiting added sugars and processed foods, including refined grains. It's also about reducing saturated fats and favoring healthy seafood over meats like beef and pork. To make it easier to add more fish into your diet, we've gathered together some of our favorite seafood recipes for the Mediterranean diet.
Zuppa di Pesce e Frutti di Mare (Mediterranean Seafood Soup)
Grilled fish fillet with pesto sauce
White-fish fillets are grilled and finished with a homemade fresh pesto sauce. "I used Cod and home grown basil. It's simple and fast to make," says Jeff.
Grilled Mediterranean Salmon in Foil
Parcels of salmon, cherry tomatoes, and a flavorful tapenade are grilled or baked. Paola Albanesi, who submitted the recipe, says, "These salmon foil parcels are quick and easy to make on the grill, perfect for a nice summer evening meal."
Loaded with wholesome fresh ingredients, this classic Mediterranean salad is a complete meal. It truly makes canned tuna taste like something gourmet. And it's all tied together with a simple mustard dressing.
Chef John's Grilled Garlic and Herb Shrimp
Another quick and easy recipe here. This classic grilled shrimp recipe features a marinade and serving sauce made with fresh herbs and crushed garlic. "This was one of the best grilled shrimp recipes I've ever made!" raves tcasa. "My family loved it and said it was restaurant quality."
Spanish Moroccan Fish
White fish cooks on a bed of sauteed onions, garlic, bell peppers, carrots, tomatoes, olives, and garbanzo beans. "This Moroccan recipe was passed down for generations in my family," says Hanna R. "It is a favorite! Serve hot or cold according to taste."
"Tenderized octopus, char-grilled and drizzled with extra virgin olive oil, a squeeze of fresh lemon, and a sprinkling of fresh parsley," says Kim's Cooking Now. "Simple, yet deliciously satisfying!"
"Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine," says Martin Kaplan. Serve with white rice and a green vegetable."
"This simple, healthy, and delicious Mediterranean fish, also known as 'Greek Sea Bass', should be cooked whole," says Christala. "The cavity of the fish can be stuffed with lemon and other ingredients for added flavor. It is a very mild-tasting and versatile fish. The oregano and lemon make it truly Greek cuisine that many will enjoy. Can be found wild-caught in many stores. Enjoy!"
Baked Halibut Steaks
"An Italian-style vegetable (zucchini, tomatoes, onions, garlic) and feta cheese topping is the perfect enhancement to delicious baked halibut," says dakota kelly. Jeremy recommends adding a nice pinch of crushed red pepper flakes and a splash of lemon juice at the end.
Paleo Poached Whitefish in Tomato-Fennel Broth
Here's a Mediterranean-style poached whitefish recipe that's paleo-friendly, too! Chris Denzer recommends "any firm, white-fleshed fish, like halibut or cod."
Chef John says, "Calamari has an unfair reputation for being tricky to work with and that it's rubbery when cooked. Here's the secret: cook it in 45 seconds or 45 minutes--very quickly or a long slow simmer. For this marinara dish, I use the long simmer method."
Parmesan Black Cod with Arugula and Tomato Topping
"Besides being very tasty, this is also a quick and easy recipe," says Richard Denker. "This has become our favorite fish recipe. We use black cod (US name) or sablefish. Pollock can be used. Serve with Pinot Gris and French bread."
Riso Venere ai Gamberetti e Zucchini (Venus Black Rice with Prawns and Zucchini)
Black rice combines with minced shallots, cubed zucchini, and shrimp in a simple olive oil and white wine sauce. "Very, very good," says Buckwheat Queen. My rice took a bit longer, but the method is easy enough to follow."
Swordfish a la Siciliana
"Sweet raisins, sour olives and piquant capers conspire to make this a memorable main dish," says Dan, the recipe submitter. The recipe also features tomatoes, green olives, pine nuts, and healthy olive oil.
Chef John's Shrimp Fra Diavolo
"This recipe features the devilishly delicious shrimp fra diavolo, or 'shrimp brother devil' if we are being literal for comic effect," says Chef John. "It's really good and turns any pile of pasta or rice into a memorable meal. Some people like to add a little lemon, but I don't think it needs it unless your wine is too sweet."
Pesto and Greek seasonings give grouper fillets Mediterranean flavor. The fillets prep in about 5 minutes. "These grouper fillets are quick to make, and take minimal ingredients," says thedailygourmet. "Enough to serve 2 people unless you're super hungry."
Spaghetti with Tuna and Capers
So simple and flavorful! Tuna in olive oil, capers, thinly sliced red onions, and crushed red pepper flakes combine with spaghetti and fresh parsley. "With a few simple ingredients, you can have a delicious meal!" says Kim's Cooking Now, the recipe submitter. "My husband came up with this recipe while we are on 'stay at home' orders due to the Coronavirus pandemic. It was quick, easy, and delicious!"
Mediterranean Tuna Capellini
Ready in about 25 minutes! Tuna and cannellini beans are bathed in a bright lemon juice, zest, and olive oil sauce. "Not far from Tampa, Florida, is a waterfront city rich with Greek influence called Tarpon Springs. This is a dish based on a dish I once tried at a local eatery," says thedailygourmet, the recipe submitter. "It really gives a Mediterranean taste."
Baked Cod in Foil
These 5-star foil packets feature cod fillets topped with cubed fresh tomatoes, garlic, bell peppers, onions, olive oil, basil, and a drizzle of lemon juice. T Lang raves about this Mediterranean-inspired meal: "Light, refreshing, flavorful, and delicious!"