5 healthy fish recipes to make the Mediterranean diet easier



HHealth experts the world over have been touting the benefits of eating fish for ages. Seafood is packed with protein, healthy fats, and nutrients that support optimal brain health, like vitamin D, vitamin B12, and omega-3 fatty acids, all of which are why fish is a mainstay of the Mediterranean diet. .

Despite knowing that fish are pretty darn good for you, research shows Americans still don’t eat much of it. According to a new study published in the Journal of the Academy of Nutrition and Dietetics, American adults consume about 284 grams of red meat and 303 grams of poultry each week, but a meager 115 grams of fish and seafood. Less than 15 percent of Americans eat enough seafood per week, a press release for the study adds– which means that 85% of us have some catching up to do.

For the record, you should eat around 8 ounces (227 grams) of seafood per week, which is basically just two servings of fish. It’s not such a big request, right? Still, the study suggests that there are some barriers to seafood consumption, including denial of the high price of seafood as well as concerns about mercury levels in fish. But another very real possibility, says this food editor: not really knowing what to do with the fish once you’ve bought it. Of course, you can easily cook salmon with olive oil and a pinch of dried herbs (never a bad thing!), But beyond that what do you do with the trick? These healthy fish recipes will inspire you.

5 healthy fish recipes that easily replace your favorite meats

Photo: Hummusapien

Ground beef and pulled pork are staple dishes for tacos, but I promise you’ll change your tone by swapping for grilled Hummusapien fish. Plus, you’ll get the most out of summer produce with avocado and strawberry salsa.

healthy fish recipe baked fish and chips
Photo: Nutrition stripped

Healthy chicken fillets are life, but you can give fish a similar treat with this DIY fish and chips recipe from McKel Kooienga, Well + Good Board Member, RD. Much easier than arguing with a fryer in my small kitchen, IMO.

healthy fish recipes baked shrimp with garlic
Photo: Give me the oven

Alright, alright, it’s technically a crustacean, not a fish. BUT: On a recent Hawaii vacation I visited Giovanni’s shrimp truck and ate the best garlic shrimp that changed my life. I’ve been dreaming about it ever since – and thanks to Gimme Some Oven, we can all save on plane tickets and cook this close replica instead.

healthy fish recipes avocado salad with salmon
Photo: Iron you

Anyone who has eaten Sweetgreen’s Fish Taco Salad (me, every day last week) knows that salmon is just as good a protein for salad as basic chicken. And the fresh avocado provides texture and healthy fats. This simple recipe from The Iron You is a great option for a busy lunch on a work week.

healthy fish recipes melting tuna sandwich with vegan cheese
Photo: Lee of America

5. Instead of a chicken club … Melted tuna

The dinner classic gets a healthier upgrade in Lee From America’s recipe, which uses vegan mayonnaise, sustainably-caught canned tuna, and vegan cheese that still delivers a deliciously melt-in-the-mouth finish.

This recipe will make you look at canned salmon in a whole new light. And this is what a healthy plate looks like on the aforementioned Mediterranean diet.


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