Fish isn’t just permitted on the Mediterranean diet, it’s actively encouraged. The heart-healthy eating plan recommends eating seafood twice a week (as long as you’re cooking it in olive oil rather than butter and pairing it with plenty of fresh veggies). And since fish tends to be quick, easy and delicious, we’re more than happy to oblige. Here are 14 of our favorite recipes—bring on the omega-3s.
14 Mediterranean Diet Fish Recipes That Are Ready in No Time
1. Slow-cooked Salmon
Despite the name, this is actually a great weeknight dish. It's in the pan for only 25 minutes, and the low cooking temp makes it oh-so-tender.
2. Healthy Broiled Striped Bass With Provencal Tomatoes And Olives
We love the powerful flavor bomb of roasted tomatoes and garlic, plus briny capers and olives. (Thanks, Coterie member Phoebe Lapine.)
3. 15-minute Mediterranean Couscous With Tuna And Pepperoncini
Added bonus: The leftovers pack up fabulously for an easy workday lunch.
4. Parmesan Pesto Tilapia
We’d eat anything if it was covered in pesto and fresh tomatoes. This simple recipe is officially in our weeknight rotation (just go easy on the Parm to keep it diet-friendly).
5. Rosemary Citrus One-pan Baked Salmon
Is it weird that we kind of want to make a perfume out of this marinade? It’s fresh, zesty and smells incredible.
6. Panfried Cod With Orange And Swiss Chard
The easiest way to impress company (just don’t tell them how easy it was to make).
7. 20-minute Pan-seared Fish With Pomegranate Salsa
Feel free to use whatever fish looks freshest at the market (cod and salmon work particularly well).
8. Whole Roasted Branzino With Shaved Fennel Slaw
Cooking a whole fish sounds super intimidating. We know. But thanks to Coterie member Gaby Dalkin, we’ve found that it’s actually pretty simple (and beautiful, to boot).
9. Honey-mustard Sheet Pan Salmon
Because no one wants to stare down a pile of dishes on a busy night.
10. Fish Puttanesca En Papillote
Cooking the fish in individual parchment packets lets all the flavors blend together seamlessly. (Plus, it makes cleanup so easy.)
11. Hemp Walnut Crusted Salmon With Broccoli And Kimchi Cauliflower Rice
According to Coterie member Jodi Moreno, hemp is high in healthy omega-3s, so you’ll get a double dose with this dish. Win-win.
12. One-pan Moroccan Fish
This slightly spicy stew is the definition of belly warming.
13. Sicilian-style Salmon With Garlic Broccoli And Tomatoes
Searing the salmon in a hot skillet gets it nice and crispy on the outside, but tender on the inside. It’s basically a miracle.
14. Chickpea Tuna Salad
We always keep chickpeas and good quality canned tuna on hand in the pantry. Combine those with plenty of crunchy veggies and you’ve got a pretty terrific lunch.