Mediterranean Diet: Fish & Seafood

After building a foundation of physical activity and sharing meals with friends and family, and adding a healthy layer of vegetables and grains, the Mediterranean Food Pyramid encourages us to enjoy seafood often — at least twice a week.

The Mediterranean Sea itself is the prime inspiration (and the biggest resource) for this level of the pyramid. It might seem obvious but because every Mediterranean country has a coastline, the cuisines of the region all make great use of the bountiful foods found in saltwater: fish both large and small, shrimp and other crustaceans, clams, scallops, and all the rest.

When you think of the most popular Mediterranean cuisines it’s impossible to imagine them without seafood. Whether it’s Spanish paella, Provençal tuna, Italian cioppino, or Greek squid stew, these are some of the most quintessential dishes of their region.

Here are some of our favorite recipes to help you enjoy fish and seafood at least 2 times every week:

Grilled Sea Bass with Ripe Olive and Caper Salsa

Baked Salmon with Fennel, Potato, and Olives

Tuna Nicoise Sandwiches

Pasta with Anchovies, Lemon, and Olives

Spanish Seafood Salad

Grilled Scallop Skewers

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