Shrimp Pasta

Simple Mediterranean Diet Seafood Recipes

ByLeanne Harris

The Mediterranean diet is renowned for its numerous health benefits, and seafood plays a pivotal role in this culinary tradition. Rich in essential nutrients, seafood offers a delectable way to maintain a balanced diet. In this blog post, we’ll explore why seafood is so good for you and share some easy-to-follow Mediterranean diet seafood recipes that you can try at home.

Why Is Seafood So Good For You

  • Rich in Omega-3 Fatty Acids: Seafood, particularly fatty fish like salmon and mackerel, is high in omega-3 fatty acids, which are crucial for heart health.
  • High-Quality Protein: Seafood provides a high-quality source of protein that is essential for muscle repair and growth.
  • Low in Saturated Fats: Unlike red meat, seafood is low in unhealthy saturated fats, making it a heart-friendly option.
  • Packed with Vitamins and Minerals: Seafood is a great source of vitamins like B12 and D, and minerals such as iodine, zinc, and selenium.
  • Supports Brain Health: Omega-3 fatty acids found in seafood are known to support cognitive function and reduce the risk of neurodegenerative diseases.

The Mediterranean diet emphasizes whole foods, healthy fats, and lean protein sources, making seafood a natural fit. Coastal regions have long relied on the bounty of the sea, incorporating fresh fish and shellfish into their daily meals. This diet is not only delicious but also supports longevity and reduces the risk of chronic diseases.

Grilled Lemon Herb Salmon

A succulent salmon fillet marinated in olive oil, garlic, and oregano, grilled to perfection with fresh lemon slices. The tangy lemon and aromatic herbs enhance the rich, buttery flavor of the salmon.

  • 4 salmon fillets
  • 2 lemons (sliced)
  • 3 tbsp olive oil
  • 2 cloves garlic (minced)
  • 1 tsp dried oregano
  • Salt and pepper to taste
  1. Preheat the grill to medium-high heat.
  2. In a small bowl, mix olive oil, garlic, oregano, salt, and pepper.
  3. Brush the mixture over salmon fillets.
  4. Place lemon slices on top of each fillet.
  5. Grill for 6-8 minutes per side, or until the fish flakes easily with a fork.

Mediterranean Shrimp Skewers

Juicy shrimp marinated in olive oil, lemon juice, garlic, and paprika, then grilled on skewers. These skewers are bursting with Mediterranean flavors and make a perfect light and healthy meal.

Shrimp Skewers
  • 1 lb large shrimp (peeled and deveined)
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 cloves garlic (minced)
  • 1 tsp paprika
  • Salt and pepper to taste
  • Fresh parsley for garnish
  1. Preheat grill to medium heat.
  2. In a bowl, combine olive oil, lemon juice, garlic, paprika, salt, and pepper.
  3. Add shrimp and toss to coat.
  4. Thread shrimp onto skewers.
  5. Grill for 2-3 minutes per side until pink and opaque.
  6. Garnish with fresh parsley before serving.

Baked Cod with Tomatoes and Olives

Tender cod fillets baked with juicy cherry tomatoes, Kalamata olives, and garlic, all seasoned with dried basil and drizzled with olive oil. This dish is a beautiful medley of savory and fresh flavors.

Baked Cod
  • 4 cod fillets
  • 2 cups cherry tomatoes (halved)
  • 1 cup Kalamata olives (pitted)
  • 1/4 cup olive oil
  • 3 cloves garlic (sliced)
  • 1 tsp dried basil
  • Salt and pepper to taste
  1. Preheat oven to 400°F (200°C).
  2. Place cod fillets in a baking dish.
  3. In a bowl, combine cherry tomatoes, olives, olive oil, garlic, basil, salt, and pepper.
  4. Pour the mixture over the cod fillets.
  5. Bake for 20-25 minutes or until the fish is cooked through.

Garlic Butter Shrimp Pasta

Whole wheat pasta tossed with plump shrimp sautéed in a rich garlic butter sauce, finished with a splash of white wine and fresh lemon juice. This pasta dish is both comforting and elegant.

Shrimp Pasta
  • 8 oz whole wheat pasta
  • 1 lb shrimp (peeled and deveined)
  • 4 tbsp butter
  • 4 cloves garlic (minced)
  • 1/2 cup white wine
  • 1 lemon (juiced)
  • Fresh parsley for garnish
  • Salt and pepper to taste
  1. Cook pasta according to package instructions. Drain and set aside.
  2. In a large skillet, melt butter over medium heat.
  3. Add garlic and sauté until fragrant.
  4. Add shrimp and cook until pink and opaque.
  5. Pour in white wine and lemon juice, and cook for an additional 2-3 minutes.
  6. Toss the shrimp mixture with cooked pasta.
  7. Garnish with fresh parsley before serving.

Mediterranean Baked Halibut

Delicate halibut fillets baked with cherry tomatoes, Kalamata olives, capers, and garlic, all infused with the flavors of dried thyme and olive oil. This dish is light, flavorful, and nutritious.

Baked Halibut
  • 4 halibut fillets
  • 1 cup cherry tomatoes (halved)
  • 1/2 cup Kalamata olives (sliced)
  • 1/4 cup capers (rinsed)
  • 3 tbsp olive oil
  • 2 cloves garlic (minced)
  • 1 tsp dried thyme
  • Salt and pepper to taste
  1. Preheat oven to 375°F (190°C).
  2. Place halibut fillets in a baking dish.
  3. In a bowl, combine cherry tomatoes, olives, capers, olive oil, garlic, thyme, salt, and pepper.
  4. Pour the mixture over the halibut.
  5. Bake for 20-25 minutes or until the fish is cooked through.

 Mussels in White Wine Sauce

Fresh mussels cooked in a fragrant white wine sauce with garlic and cherry tomatoes. This dish is simple yet sophisticated, perfect for a special dinner or a casual gathering.

  • 2 lbs mussels (cleaned and debearded)
  • 2 tbsp olive oil
  • 4 cloves garlic (minced)
  • 1 cup white wine
  • 1 cup cherry tomatoes (halved)
  • Fresh parsley for garnish
  • Salt and pepper to taste
  1. Heat olive oil in a large pot over medium heat.
  2. Add garlic and sauté until fragrant.
  3. Pour in white wine and bring to a simmer.
  4. Add mussels and cherry tomatoes.
  5. Cover and cook until mussels open (about 5-7 minutes).
  6. Discard any unopened mussels.
  7. Garnish with fresh parsley before serving.

Mediterranean Sardine Salad

A vibrant salad made with canned sardines, red onion, cucumber, and Kalamata olives, dressed with olive oil and red wine vinegar. This salad is rich in omega-3s and full of Mediterranean zest.

  • 2 cans sardines (drained)
  • 1/2 red onion (sliced)
  • 1/2 cucumber (sliced)
  • 1/4 cup Kalamata olives (sliced)
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • Salt and pepper to taste
  1. In a large bowl, combine sardines, red onion, cucumber, and olives.
  2. Drizzle with olive oil and red wine vinegar.
  3. Season with salt and pepper and toss to combine.

Mediterranean Fish Tacos

Grilled white fish fillets seasoned with cumin, paprika, and garlic powder, served in whole wheat tortillas, and topped with diced tomatoes, shredded lettuce, avocado slices, and Greek yogurt. These tacos are a fun and healthy twist on a classic favorite. For more great seafood recipes, click here.

  • 4 white fish fillets (such as tilapia or cod)
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 8 small whole wheat tortillas
  • Toppings: diced tomatoes, shredded lettuce, avocado slices, Greek yogurt
  1. Preheat grill to medium-high heat.
  2. In a bowl, mix olive oil, cumin, paprika, garlic powder, salt, and pepper.
  3. Brush the mixture over fish fillets.
  4. Grill fish for 4-5 minutes per side until cooked through.
  5. Warm tortillas on the grill for 1-2 minutes.
  6. Assemble tacos with grilled fish and desired toppings.

Summary

These Mediterranean diet seafood recipes are easy to prepare and packed with flavor, making them perfect for anyone looking to enjoy the health benefits of the Mediterranean lifestyle. Enjoy these dishes as part of a balanced diet to support your overall well-being. Click here for more Mediterranean Diet recipe inspiration.

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