The Mediterranean diet focuses on eating lots of fresh vegetables and fruit while reducing added sugar and processed foods, particularly refined grains. It’s also important to cut back on saturated fats and choose healthy seafood over meats like beef and bacon. We’ve selected some of our favorite Mediterranean seafood recipes for Mediterranean diet lovers to make it easy to incorporate more fish into your diet.
The Mediterranean diet may provide a variety of health advantages, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. You might potentially avoid chronic illness by eating the Mediterranean diet.
The Mediterranean Diet was ranked # 1 in Best Diets Overall. 40 diets were evaluated with input from a panel of health experts. See how we rank diets here.
The Mediterranean Diet is ranked:
- # 1 in Best Diets Overall.
- # 1 in Best Plant-Based Diets.
- # 1 in Best Heart-Healthy Diets (tie).
- # 1 in Best Diabetes Diets.
- # 1 in Best Diets for Healthy Eating.
- # 1 in Easiest Diets to Follow.
✔ If you want more than Mediterranean seafood recipes, grab our free Mediterranean diet recipes cookbook, which is a compilation of all our favorite recipes from more than 10 different categories that we’ve come across so far. I hope you enjoy them! Here: 👉 Free Mediterranean Diet Cookbook
Mediterranean seafood recipes collection 2022
Let’s start with our Mediterranean seafood recipes by:
Black Bean Salmon Stir-Fry:
- ¼ cup of water.
- 2 tblsp of rice vinegar.
- 2 tblsp black bean-garlic sauce.
- 1 tblsp of mirin or dry sherry.
- 2 tsp cornflour
- 1 tblsp olive oil
- 450 g of salmon, skinned and cut into 2 cm pieces.
- 2 cups of mung bean sprouts (add according to taste)
- 1 bunch of scallions, sliced
Whisk water, vinegar, black bean garlic sauce, mirin/sherry, and cornflour in a small bowl until combined.
Heat olive oil in a large non-stick skillet over medium-high heat.
Add salmon and cook, stirring gently, for 2 minutes. Add bean sprouts, scallions, and the sauce mixture.
Cook, stirring until the sprouts are just heated through, 2 to 3 minutes.
Serve with brown rice and sautéed broccoli.
1264 kJ, 26 g protein, 17 g fat (3 g sat fat).
Herbed Fish Fillets:
Need quick Mediterranean seafood recipes for dinner? try this one
- 1 tblsp olive oil
- 2 large or 4 small fillets of gurnard, tarakihi, snapper, or salmon
- 1 tblsp fresh parsley
- 1 tblsp thyme
- 1 tblsp tarragon
- 1 tblsp minced garlic
Spread a little olive oil onto a foil-lined baking sheet or dish. Arrange on it the fish fillets.
In a small bowl blend the parsley, thyme, tarragon, garlic, and olive oil.
Spread thinly over the fillets. Bake at 200°C for 20 minutes, or until the fish flakes easily in the center.
Serve with garden beans, fresh asparagus, or on a bed of fresh spinach.
965 kJ, 35.2 g protein, 9 g fat (1.5 g sat fat)
Japanese Salmon & Soba Noodle Salad:
Try these Mediterranean seafood recipes in the Japanese way
- 200 g dried soba noodles.
- 2 tsp sesame oil.
- 1 bunch of asparagus or green beans, trimmed and sliced diagonally.
- 1 medium carrot, thinly sliced diagonally.
- 2 tblsp mirin4.
- 1 tblsp lime juice.
- 1 tblsp salt-reduced soy sauce.
- 2 x 150 g salmon fillet, cooked or smoked, skin removed, flaked
- ¼ telegraph cucumber, trimmed, halved, thinly sliced diagonally
- 2 cups (95g) baby spinach leaves, washed.
- 1 spring onion, chopped.
- 2 tsp sesame seeds, lightly toasted.
Cook soba noodles following packet directions. Rinse under cold running water. Drain. Toss with 1 tsp of sesame oil. Set aside to cool completely.
Blanch asparagus or beans and sliced carrot in boiling water for 1 – 2 minutes, or until bright green. Refresh under cold running water. Drain.
To make the dressing, place mirin, lime juice, soy sauce, and remaining sesame oil in a small bowl. Stir to combine.
Place cooled noodles, asparagus/beans, carrot, salmon, cucumber, spinach, and dressing in
a large bowl. Toss gently to combine. Divide noodles among 4 plates. Sprinkle with spring onion and toasted sesame seeds. Serve immediately.
805 kJ, 24 g protein, 10.7 g fat (2.8 g sat fat)
Lemony Lentil Salad with Salmon:
One of the best Mediterranean seafood recipes for lunch
- ⅓ cup lemon juice.
- ⅓ cup chopped fresh dill.
- 2 tsp Dijon mustard.
- ¼ tsp salt.
- Freshly ground pepper to taste.
- ¼ cup olive oil.
- 1 medium red capsicum, seeded and diced.
- 1 cup diced seedless cucumber.
- ½ cup finely chopped red onion.
- 2 x 400 g cans lentils, rinsed, or 3 cups cooked brown or green lentils.
- 2 x 180 g cans salmon, drained and flaked, or 1½ cups flaked cooked salmon.
Whisk lemon juice, dill, mustard, salt, and pepper in a large bowl. Gradually whisk in oil.
Add capsicum, cucumber, onion, lentils, and salmon; toss to coat.
1486 kJ, 24 g protein, 18 g fat (3 g sat fat).
Oven-Poached Salmon Fillets:
Salmon in Mediterranean seafood recipes is number one
- 450 g salmon fillet, cut into 4 portions, skin removed, if desired.
- 2 tblsp dry white wine (e.g. Sauvignon Blanc).
- ¼ tsp salt.
- Freshly ground pepper, to taste.
- 2 tblsp finely chopped shallot (1 medium).
- Lemon wedges, for garnish.
Preheat the oven to 220°C. Coat a 25cm glass pie pan or glass baking dish with olive oil. Place salmon, depending on thickness.
When the salmon is ready, transfer it to dinner plates. Spoon any liquid remaining in the pan over the salmon and serve with lemon wedges.
Serve with oven-roasted baby potatoes, steamed broccoli, mixed green salad with green olives, and shaved carrot
907 kJ, 23 g protein, 12 g fat (2 g sat fat).
We got more Mediterranean seafood recipes for you, Keep scrolling
Salmon, Lentil & Pomegranate Salad:
looking for easy Mediterranean seafood recipes? this one is the best
- 2 tblsp olive oil.
- Juice ½ a lemon.
- 1 garlic clove, finely chopped.
- 2 tblsp roughly chopped tarragon.
- 1 tsp clear honey.
- 1 small red onion, thinly sliced.
- 400 g can lentils, rinsed and drained.
- 140 g hot-smoked or cooked salmon.
- 20 g flat-leaf parsley, leaves picked from stalks.
- 1 pomegranate, seeds removed.
Combine the oil, lemon juice, garlic, tarragon, and honey in a large bowl and season. Toss in the red onion and lentils and set aside to marinate for 10 minutes. Break the salmon into large flakes and fold into the salad with parsley and pomegranate.
Serve with toasted wholemeal pita bread.
1598kJ, 27 g protein, 18 g fat 18 g, (3 g sat fat), 31 g carbohydrates, and 11 g fiber.
Salmon & Pumpkin Salad:
Mixing Mediterranean seafood recipes with Pumpkin you’ll get a delicious taste
- 2 x 210 g cans salmon, drained and flaked.
- 2 scallions, sliced.
- 6 cups cubed (2cm) peeled pumpkin.
- 1 tblsp olive oil.
- ½ tsp freshly ground pepper.
- ¼ tsp salt, divided.
- 8 cups mixed salad greens (e.g. mesclun mix).
- 1 avocado, chopped in chunks.
- 2 tblsp olive oil.
- ¼ tsp freshly ground pepper.
- ¼ tsp salt, divided.
- 2 tblsp sherry vinegar or red-wine vinegar.
- 1 tblsp minced garlic.
- 1 tsp whole-grain mustard.
- 1 tsp minced anchovy fillet or paste.
Preheat the oven to 230°C.
Toss root vegetables in a large bowl with 1 tblsp oil, ½ tsp pepper, and ¼ tsp salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, about 13 to 15 minutes more.
Whisk 2 tblsp oil, vinegar, garlic, mustard, anchovy, and the remaining ¼ tsp each pepper and salt in a large bowl. Reserve 2 tblsp of the dressing in a small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
When the vegetables are done, transfer them to the large bowl and gently combine them with the avocado, reserved dressing, Salmon, and scallions.
Serve over the salad greens.
1318 kJ, 21 g protein, 12 g fat (2 g sat fat).
Smoked Salmon Salad:
More protein with Mediterranean seafood recipes? the perfect one.
- 200 g hot-smoked salmon.
- 3 cups chopped asparagus or garden beans, cooked.
- 4 cups rocket, washed.
- 3 tomatoes, sliced.
- 2 tblsp capers, drained.
- 4 cups cooked sliced new potatoes (about 600 g).
- 3 tblsp freshly grated Parmesan (optional) OR Sweet chili sauce.
Mix all ingredients except salmon in a salad bowl until combined.
Flake salmon and place on top of the salad.
Serve with parmesan cheese and a light vinaigrette dressing OR with sweet chili sauce.
1407 kJ, 20 g protein, 18 g fat (4 g sat fat).
Summery Scallops (or Fish):
One of my favorite Mediterranean seafood recipes…
- 10 – 12 sun-dried tomatoes (not in oil).
- ¾ cup white wine – e.g.: Sauvignon Blanc.
- 1 large red capsicum.
- 2 cloves garlic.
- 500 g scallops OR 500 g firm-fleshed fish.
- 4 tblsp olive oil.
- 4 spring onions – chopped.
- 3 tblsp fresh coriander (chopped).
- 3 tblsp torn basil leaves.
- Freshly ground black pepper.
Slice the sundried tomatoes finely and place them in a small saucepan with the wine. Simmer 2 – 3 minutes. Cover and set aside.
Grill the capsicum under high heat until the skin blisters. Place in a sealed container – leave to sweat until cool. Then remove the skin under cold running water and slice the flesh into very
thin strips. Peel garlic and mash to a paste with a little salt.
Rinse the scallops (or rinse and chop the fish into bite-sized pieces).
Heat olive oil and garlic in a frying pan. When sizzling add the scallops/fish. Cook quickly.
Add spring onions, capsicum, sundried tomatoes (and their liquid), coriander, and basil. Season well with black pepper.
Simmer for one minute, turning carefully.
Serve with roasted baby tomatoes and boiled kumara and a fresh mesclun salad.
With scallops: 1380 kJ, 25.8 g protein, 18.4 g fat (2.5 g sat fat), 9.3 g carbohydrates
With fish (e.g. Snapper): 1730 kJ, 27 g protein, 28.7 g fat (4.7 g sat fat). 6.7 g carbohydrates
Tasty Tuna & Bean Salad:
This is the last of our Mediterranean seafood recipes for today
- 300 g (1½ cans) tuna in water, drained.
- 2 tblsp olive oil.
- 3 cloves garlic, minced.
- ¼ cup natural rice vinegar.
- Salt and ground black pepper, to taste.
- ½ can chickpeas.
- ½ can cannellini beans.
- 1 dozen kalamata olives, pitted.
- ½ medium red onion sliced lengthwise into thin slivers.
- 2 tblsp coarsely chopped fresh mint.
- 2 tblsp coarsely chopped fresh Italian parsley.
- ¼ cup chopped red capsicum.
Make the dressing: whisk together oil, garlic, vinegar, salt, and pepper in a small bowl. Set aside. In a medium bowl gently toss beans, olives, onion, mint, and parsley.
Add tuna and sufficient dressing to coat. Gently toss and drizzle additional dressing, if needed, to thoroughly coat.
Add chopped red capsicum and mix well. Cover and place in the refrigerator for a minimum of 30 minutes up to 24 hours before serving.
1298 kJ, 26 g protein, 13 g fat (2 g sat fat), 20 g carbohydrates, and 5 g dietary fiber.
Grab our free Mediterranean diet recipes cookbook (+100 Recipes), which is a compilation of all our favorite recipes from more than 10 different categories:
- BREAKFAST RECIPES.
- VEGETABLES AND LEGUMES.
- FISH & SEAFOOD.
- BEEF & LAMB.
- PORTABLE LUNCHES.
- CAKES & DESSERTS.
- SALADS & SALAD DRESSINGS.
- POULTRY & VENISON.
Free Download: 👉 Free Mediterranean Diet Cookbook