The Mediterranean Diet: Is It Right For You? | Dish on Fish | 2023
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The Mediterranean Diet: Is It Right For You?

Hey, Seafoodies!

Happy Mediterranean Diet Month! We are celebrating the Mediterranean-style way of eating because it includes a lot of seafood. To us, it’s not a “diet” so much as a lifestyle which emphasizes vegetables and fruits, whole grains, and healthy fats and proteins—including seafood—while cutting back on red meat and processed foods. The Mediterranean Diet is hugely popular, it’s been endorsed by doctors and dietitians, and like the Dietary Guidelines for Americans, it recommends that we eat seafood two to three times per week.  

In this roundup of Mediterranean seafood recipes, you will find recipes that include ingredients like lemon, olive oil, feta, olives, capers, garlic and loads of fresh veggies. These recipes are right in line with the Mediterranean diet recommendations that we eat plenty of fresh produce, legumes and healthy fats.

A July 2021 study published in the BMJ journal Heart showed that participants following either Mediterranean diet lost weight and lowered their cholesterol, and those in the “green” diet group experienced the greatest changes in cholesterol and blood pressure. The bottom line is, you can’t go wrong with either version of the Mediterranean diet! As long as you’re eating a variety of seafood and other lean protein, fruits and vegetables, whole grains and healthy fats, you’re following one of the best diets around.

If you’re curious about the Mediterranean diet, this is a perfect time to test-drive a new way of healthy eating.

Mediterranean Baked Shrimp with Whipped Feta 

This recipe embodies all we love about the Mediterranean diet: protein-packed shrimp, aromatic vegetables and an enticing array of herbs and spices.

Family-Night Mediterranean Tuna Pasta    

Lean tuna and whole-wheat spaghetti are tossed with olives, tomatoes and feta for a Mediterranean-friendly family feast.

Salmon gyro

Grilled Mediterranean Cedar Plank Salmon Gyros 

Heart-healthy salmon, fresh veggies and whole-wheat pitas make this a green Mediterranean meal.

Mediterranean Salmon Bowls

Baked Mediterranean Salmon Bowls 

Roasted salmon with veggies works incredibly well on its own, or try it in one of our Mediterranean-inspired bowls with either tzatziki sauce or a balsamic drizzle.

Mediterranean Tuna Skewers 

Mediterranean-friendly, keto-ready and just plain delicious, these flavorful tuna kabobs feature a garlic-herb marinade that’s out of this world.

Sheet Pan Cod & Vegetables with Smashed Tomatoes and Feta 

Lean protein, a mouthwatering medley of roasted vegetables and an infusion of Mediterranean flavors. Cod this sheet pan dish get any better? Nope!

One Pan Salmon

One-Pan Mediterranean Salmon 

All you need for this Mediterranean dish is a pan, a plan and some salmon! Zucchini, tomatoes and capers make this a colorful and inviting dish.

Lemon Tilapia Piccata 

Light and effortless, lemony tilapia with garlic and capers is sure to be the hit of your next dinner party!

Crostini with Blackened Tilapia and Watermelon Salsa Recipe 

Here’s a refreshing recipe featuring spicy white fish filets with a kicky fruit salsa. Use whole-grain baguette slices for a Mediterranean-friendly dish. 

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