Happy May, Seafoodies!
Hello, fresh spring flavors… we are so excited to bring you to the table!
May is Mediterranean Diet Month, so we are getting our springspiration from the foods of Italy, Greece and Spain. We love to help share the numerous benefits of following a Mediterranean diet, which also heavily features seafood! We designed this month’s meal plan to entice you to try some of our favorite Mediterranean-inspired meals that feature salmon, cod, shrimp, tuna and squid.
What is the Mediterranean Diet? In a nutshell, it’s a way of eating that focuses on whole foods, specifically fresh vegetables and fruits, whole grains, olive oil, nuts and heart-healthy proteins like seafood. Focusing on these nutrient-rich foods flavored with power-packed herbs, spices, citrus, olives and aromatics delivers big on both nutrients and flavor! It’s no surprise the Dietary Guidelines for Americans—which also recommend eating two to three servings of seafood a week—recommend the Mediterranean Diet as one of the preferred eating patterns for optimal health.
And here’s the kicker: It’s so easy to Mediterranean-ize your diet! Try swapping in some seafood for red meat, whole or ancient grains for refined grains, herbs for salt and olive oil for butter. Fire up the oven or grill. To inspire you, we’ve rounded up some tempting seafood recipes that showcase Mediterranean-style cooking. They’re delicious, beautiful and a breeze to cook and clean up.
Let’s start with a shellfish recipe. Who could resist a gorgeous couscous with sautéed shrimp? This crowd-pleasing dish tosses plump shrimp with bright tomatoes, feta, olives, capers and Israeli (pearl) couscous, giving you a Mediterranean delight in every bite. For date night, the roasted salmon gets our vote. Served on a bed of emerald-green braised kale and studded with chewy, spiced chickpeas, it offers satisfying color, texture and taste. And on busy weeknights, we’ve got just the tuna recipe for you—for the grillers, skewers marinated with garlic and rosemary; and for the pantry-raiders, a lemony tuna pasta with olives and tomatoes. All these recipes are wholesome, satisfying and boldly seasoned—you’re going to love them!
Creamy and a little bit spicy, this roasted pink salmon is a standout with tender, sautéed greens, herb-buttermilk drizzle and a punch of smoked paprika.
One salmon, two ways! Loaded with veggies, Kalamata olives and feta cheese, these un-bowl-ievable bowls show how simple it can be to go Mediterranean.
White wine and herbs give this 15-minute recipe some long-simmered flavor! Serve over brown rice or on baguette slices to soak up the piquant sauce.
Close your eyes, and you could be in Provence! Roasted en papillote with fennel, thyme and Pernod, this cod evokes a classic bouillabaisse.
Bake some white fish with lemon, garlic and capers, and in just 20 minutes, you’ll be raking in the compliments! Swap in some olive oil for the butter to make this meal even more Mediterranean.
Now for some weeknight magic: This stunning, one-pot dish pairs quick-cooking shrimp with nutty pearl couscous, tomatoes, Kalamata olives and briny capers.
Your passport to clean eating! Marinated in garlic and rosemary, these healthy tuna skewers sear beautifully on the grill (or in the oven).
No need to run to the store: This lemony tuna spaghetti makes the most of pantry staples to bring you vibrant Mediterranean flavor in minutes!