Adding More Fish To Your Mediterranean Diet

Incorporating fish into your Mediterranean diet can be both a delicious adventure and a healthful practice. Here’s how you can seamlessly weave the ocean’s bounty into your daily meals:

  • Start with Simple Swaps: Replace traditional meat proteins with fish in your favorite dishes. Try using salmon in your pasta, or mackerel in your tacos for a fresh twist on classic recipes.
  • Make Fish the Star of Salads: Elevate your salads by topping them with grilled or baked fish. A piece of seared tuna or flaky cod can transform a simple green salad into a satisfying main course.
  • Experiment with Seafood Stews and Soups: Dive into the world of Mediterranean stews and soups like the French Bouillabaisse or the Italian Cioppino, which feature a medley of different fish and shellfish.
  • Grill, Baby, Grill: Embrace the art of grilling fish. Whether it’s whole sea bass seasoned with herbs or skewered shrimp, grilling adds a smoky depth to the fish’s natural flavors.
  • Create Fish-Based Appetizers: Incorporate fish into your appetizers. Think smoked salmon on whole-grain crackers, or sardine and avocado toast for a nutrient-packed start to your meal.
  • Fish for Breakfast? Why Not!: Break the mold and add fish to your breakfast routine. A piece of smoked mackerel or salmon with scrambled eggs can be a delightful way to start the day.
  • Canned Fish for Convenience: Don’t overlook the convenience of canned fish. Canned sardines, tuna, and anchovies are quick, affordable, and versatile options for adding fish to salads, pastas, and sandwiches.
  • Weekly Seafood Nights: Dedicate one or two nights a week to seafood. This routine ensures regular fish consumption and adds an exciting theme to your weekly meal planning.
  • Explore Local Fish Markets: If accessible, shop at local fish markets for the freshest options and to discover new types of fish you might not have tried before.
  • Educate Yourself on Sustainable Options: Be mindful of the environment by choosing sustainably sourced fish. Familiarize yourself with eco-friendly seafood choices to ensure both health and environmental responsibility. Two online sources are: Seafood Watch Program by Monterey Bay Aquarium and Marine Stewardship Council (MSC).