It would be hard to find a person who doesn’t like seafood. While fish is rich in essential vitamins, minerals, and other micronutrients, it’s also delicious. And who knows more about tasty seafood than people living on the coast of the Mediterranean Sea? In this article, I collected my favorite Mediterranean fish recipes you can make at home without spending too much time preparing and cooking.
The good thing about fish and other seafood is that they can be made delicious with little effort. For most recipes, you only need one or two main ingredients you can find in any grocery store or local market. So, let’s see why you should eat more seafood and 7 recipes to make you enjoy it more.
What type of seafood do people eat in the Mediterranean?
The Mediterranean Sea is abundant in different types of seafood. You can see proof of that in every local market, where the stalls are full of fresh goodies. Here are some types of fish and other seafood you can find in typical Mediterranean cuisine.
- Anchovies are usually used in salads, sauces, and as pizza toppings.
- Sardines are popular in Mediterranean cuisine, especially in Portugal and Spain. You can eat sardines grilled, fried, or preserved in olive oil.
- Octopus is a favorite seafood dish in many Mediterranean countries, often grilled, stewed, or served in salads.
- Mussels and clams are popular and abundant shellfish in almost all Mediterranean countries. You can prepare them in various ways such as steamed, grilled, or cooked in pasta dishes.
- Calamari, or squid, is a popular appetizer or main dish in Mediterranean restaurants, often served fried or grilled.
- Sea bass and sea bream are available in most grocery stores and markets across the Mediterranean region. You can grill, bake, or pan-fry these fish with herbs and olive oil.
- Tuna is a staple seafood in Mediterranean cuisine and is used in salads, sandwiches, pasta dishes, and as a topping for pizzas.
- Shrimp and prawns are staple seafood in many Mediterranean cuisines. You can enjoy them on their own or use them in various dishes such as risotto, pasta, and seafood platters.
Why should you eat more fish: health benefits of seafood
Not only can you choose from a variety of seafood options, but it’s also good for you. Experts recommend eating at least two portions of fish per week.
Here are some benefits of fish:
Rich in omega-3 fatty acids
Seafood, particularly fatty fish like salmon, mackerel, and sardines, is an excellent source of omega-3 fatty acids. These essential fats support heart health by reducing inflammation, lowering triglycerides, and preventing heart disease.
Great source of lean protein
Seafood protein contains all essential amino acids in the right proportions. Protein is essential for muscle growth and repair, immune function, and overall health.
Full of vitamins and minerals
Seafood is rich in vitamins and minerals such as vitamin D, vitamin B12, iodine, selenium, and zinc. These nutrients are necessary for bone health, thyroid function, immune system, and cognitive health.
Promotes brain health
Omega-3 fatty acids found in seafood, especially DHA (docosahexaenoic acid), are crucial for brain health and development.
Protects eyes
The omega-3 fatty acids and antioxidants found in seafood, particularly fatty fish like tuna and salmon, are known to protect against age-related macular degeneration and other eye conditions.
Reduces risk of chronic diseases
Eating seafood regularly has been associated with a reduced risk of various chronic diseases, such as heart disease, stroke, type 2 diabetes, and certain types of cancer.
Seven Mediterranean fish recipes you must try at home
1. Mushroom tuna quiche
Quiche is such a versatile meal. You can eat it hot or cold, for breakfast, lunch, and dinner. There are so many possibilities with quiche. And what’s even better is that you can add whatever ingredients you like the most. I usually like to load my quiche with colorful veggies and some type of protein. In this mushroom tuna quiche recipe, I use:
- tuna
- mushrooms
- spinach
- heavy cream
- eggs
- herbs, spices, and seasonings that you can easily find in your nearest grocery store.
2. Salmon and green beans
A simple salmon recipe makes a perfect weekday meal. But instead of just eating fish and your choice of carbs, add more vegetables to the recipe. In this salmon recipe, I use green beans and zucchini. You can also make rice or roasted potatoes on the side.
The main ingredients:
- Salmon
- Green beans
- Zucchini
- Soy sauce
- Garlic
3. Mussels with white wine sauce
What is more Mediterranean than a steaming plate of mussels with white wine? If you’re looking for typical Mediterranean fish recipes, mussels are a must. The best part about this Mediterranean fish recipe is that it’s insanely easy to make in under 15 minutes. You can eat it on its own or with freshly toasted bread. Each time you’ll be surprised how good it tastes.
The main ingredients:
- Mussels
- White wine
- Parsley
- Garlic
4. Bacon shrimp skewers
Are you looking for a perfect entrée dish? Bacon-wrapped shrimp skewers are a quick and easy meal. Make it as a snack, appetizer before the main dish, or bring it to picnics and other gatherings to surprise your friends and loved ones.
The main ingredients:
- Shrimp
- Bacon
- Olive oil
- Garlic
5. Grilled sea bream
When it comes to typical Mediterranean fish recipes, sea bream deserves a spot on the list. This lean and nutritious fish is a staple in many Mediterranean cuisines. In my recipe, I show how to roast it in the oven with herbs and simple seasoning. It’s easy to make, but it tastes so good, you’ll want to eat fish every day of the week.
The main ingredients:
- Sea bream
- Lemon
- Parsley
- Garlic
- Olive oil
6. Garlic butter shrimp pasta
At least one of the Mediterranean fish recipes has to be a pasta dish. I love shrimp dishes because it takes only garlic and basic seasoning to bring out the best flavors in shrimp. For this recipe, the longest part will be peeling the shrimp. After that, just add the ingredients to the pan and enjoy savory and rich pasta.
The main ingredients:
- Shrimp
- Butter
- Garlic
- Lemon juice
- Spaghetti
7. Gambas al ajillo
Continuing with shrimp dishes, I have to mention garlic shrimp. It’s one of those dishes you can find in any Mediterranean restaurant, especially in Spain. Don’t worry, you can make it at home in just 15 minutes.
The main ingredients:
- Shrimp
- Garlic
- Olive oil
Final words
I hope you enjoy these recipes. If you do, leave a comment below to let me know which one was your favorite. Also, check out other recipes!
