Theses healthy fats are crucial for brain and eye health. Fish such as salmon, tuna, mackerel, and sardines are rich sources of omega-3 fatty acids. Why Fish Is the Star Protein of the Mediterranean Diet
#Mediterranean diet fish recipes plus#
Gently toss to combine.What foods come to mind when you think of the heart-healthy Mediterranean diet? Even if you don’t know much about it, you probably know it favors whole foods like fruits and vegetables, nuts and seeds, beans and legumes - and plenty of fish.Īnimal proteins, such as chicken or beef, are allowed in moderation, but it’s recommend you eat fish at least twice a week! If that seems like a lot (and for many of us, it does), here’s why fish is such an important part of the Mediterranean diet, plus 5 easy and delicious recipes to get you started. In a bowl or measuring cup whisk the lemon juice and olive oil with the salt and pepper. In the meantime, prepare all the vegetables and add them to a large bowl. Once quinoa is done, fluff with a fork and allow it to cool down. Let simmer about 15-20 minutes or until all water is just about absorbed. A staple food of the Incan Empire, it was used to sustain the Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as “war balls.” This grain-like seed is versatile, gluten-free and cooks up in a matter of 15-20 minutes.ġ (15-ounce) can chick-peas or garbanzo beans, drained and rinsed thoroughlyīring 2 cups water to a boil and add quinoa and salt. In fact, the ancient Incas called quinoa the “mother grain” and considered it sacred.
Quinoa (pronounced keen-wah) is considered a super food due to its high protein, high fiber and high levels of vitamins and minerals. © 2018 Marie Roth, RDN Mediterranean Quinoa Salad Finish with a drizzle of olive oil and sprinkle of parsley. Using a perforated spoon, place the tomatoes over the fish, then with a regular spoon, place some of the pan juices over the fish so it sits in a shallow pool. Continue to simmer until the fish is opaque and slightly firm, 3 to 5 minutes.
Add the capers and olives 3 to 4 minutes later so their flavor won’t overpower the rest of the dish. Cover and lower the heat so the juices release and come to a slow, even simmer. Add back the onions, tomatoes and parsley, evenly distributing them over the entire surface of the fish and in between the fillets. Pan fry the fish for 1-2 minutes and then flip the fillets over. Tilt the pan so you can spoon some of the garlic oil over the exposed side of the fish. Cook stirring for 1 minute, then place the fish in the pan. Remove the onions and garlic from pan.Īdd 1-2 T olive oil to the pan and add the garlic. Add the onion, a pinch of salt and cook stirring often until the onions are soft and begin to become golden in color. In a saute pan large enough to hold all the fish and some of the tomatoes in between, heat 1T olive oil over medium heat.
Season the fish on both sides with salt and pepper. Serve with an arugula salad, roasted potatoes or over polenta or brown rice.įour 6-oz pieces skinless salmon fillet or other fishĢ-3 T extra virgin olive oil, plus a little for drizzlingĢ cups ripe, firm Roma (plum) tomatoes, diced (about 4-5)ġ-2 T Kalamata olives, rinsed and finely minced (optional) Use whatever fish is fresh and available-such as my other favorites-salmon, halibut, snapper, grouper, and bass. This recipe is all about a great piece of fish simmered in a simple sauce.
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