Mediterranean Diet 101: A Primer on Seafood - Dish on Fish
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Mediterranean Diet 101: A Primer on Seafood

Happy International Mediterranean Diet Month, seafoodies!

We have been fans of the Mediterranean Diet for a long time and are happy to join in the celebration of National Mediterranean Month.  Today we are going to provide a little primer on how seafood fits into the Mediterranean Diet.

It all started in the 1980s when researchers noticed the tie between health, longevity and diet in people who lived in countries along the Mediterranean Sea—like Italy, Greece and Spain. People in these regions were not limiting their diets, and they were mostly consuming whole foods that contained heathy fats and fresh ingredients—and that included seafood.

Eventually, the Mediterranean way of eating became a recommended “diet” in the United States. It’s no coincidence that the recommendation for seafood in the Mediterranean Diet is the same as the Dietary Guidelines for Americans. Both suggest having at least 2 to 3 servings of seafood weekly. This is because seafood is such an excellent nutrient source in supplying your body with lean protein, Seafood that is rich in heart-healthy omega 3s is commonly consumed in most Mediterranean-style eating patterns.

Inspired to give the Mediterranean-style diet a go? Include a variety of seafood such as clams, crab, flounder, lobster, mackerel, mussels, octopus, oysters, salmon, sardines, sea bass, shrimp, squid, tilapia and tuna,

Here are three of our favorite Mediterranean-inspired recipes and some healthy tips to “up” the Mediterranean factor in your home-cooking:

Mediterranean diet and seafood

Tips for Prepping Food:

  • Limit extra salt when preparing your favorite seafood dish. The Mediterranean diet relies heavily on the use of herbs and other seasonings to enhance the mouthwatering, natural flavors of seafood.
  • Serve your seafood with a side of vegetables. Delicious seafood pairs perfectly with seasonal vegetables for a simple and easy-to-prepare meal.
  • Cook your seafood in a little olive oil for a healthy fat.
  • Pair your seafood with whole grain pasta, brown rice or other whole grain. Whole grains add dietary fiber, B vitamins and other important nutrients to an already-nutritious seafood dinner.

Here’s to International Mediterranean Diet Month!

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