15 Mediterranean Fish Recipes for Heart-Healthy Meals

Are you ready to take your taste buds on a delightful journey to the sunny Mediterranean? Our collection of Mediterranean fish recipes is here to bring the fresh, vibrant flavors of this beloved cuisine straight to your kitchen.

Whether you’re a seafood aficionado or just looking to incorporate more heart-healthy fish into your diet, these recipes are perfect for you. Bursting with fresh herbs, zesty citrus, and a medley of colorful vegetables, these dishes are as beautiful as they are delicious.

Dive into our selection and discover the magic of Mediterranean cooking with fish that is not only tasty but also incredibly nutritious.

Get ready to savor every bite of these healthy, easy-to-make Mediterranean fish recipes that are sure to become your new favorites!

1. Baked Spiced Mediterranean Fish with Olives and Capers

This Baked Spiced Mediterranean Fish with Olives and Capers is a delightful combination of tender white fish, aromatic spices, and the briny goodness of olives and capers. It’s a burst of flavors that feels both exotic and comforting. Perfect for a quick weeknight dinner or a special occasion.

Recipe

Ingredients:

• 4 white fish fillets (e.g., cod or halibut)
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 2 tbsp capers, drained
• 3 cloves garlic, minced
• 1 lemon, sliced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp paprika
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a baking dish, place the fish fillets and scatter the cherry tomatoes, olives, capers, and garlic around them.
3. Drizzle with olive oil and sprinkle with cumin, paprika, salt, and pepper.
4. Arrange the lemon slices on top of the fish.
5. Bake for 20-25 minutes, until the fish is cooked through and flakes easily with a fork.
6. Garnish with fresh parsley and serve.

Serve with:

• Side: Couscous or a simple green salad.
• Drink: A crisp white wine like Sauvignon Blanc or a light rosé.

2. Greek Shrimp with Tomatoes and Feta

Take a culinary trip to Greece with this vibrant Greek Shrimp with Tomatoes and Feta. Juicy shrimp, simmered in a rich tomato sauce and topped with crumbled feta, this dish is both elegant and incredibly easy to prepare. Perfect for a dinner that feels like a getaway.

Recipe

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 cups cherry tomatoes, halved
• 4 cloves garlic, minced
• 1/2 cup dry white wine
• 1/4 cup olive oil
• 1 tsp dried oregano
• Salt and pepper to taste
• 1/2 cup feta cheese, crumbled
• Fresh basil, chopped for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Heat olive oil in a large oven-proof skillet over medium heat. Add garlic and cook until fragrant.
3. Add cherry tomatoes, white wine, oregano, salt, and pepper. Simmer for about 5 minutes.
4. Add the shrimp to the skillet, stirring to coat them in the sauce.
5. Transfer the skillet to the oven and bake for about 10 minutes, until the shrimp are cooked through.
6. Sprinkle with crumbled feta and fresh basil before serving.

Serve with:

• Side: Crusty bread or steamed rice.
• Drink: A chilled glass of Greek Assyrtiko or Pinot Grigio.

3. Mediterranean Baked White Fish (Easy & Bright)

Enjoy a fresh and vibrant Mediterranean feast with this simple yet delightful Mediterranean Baked White Fish. It’s light, flavorful, and brimming with bright notes from lemon, fresh herbs, and colorful veggies. Perfect for a healthy, easy-to-make dinner that doesn’t skimp on taste.

Recipe

Ingredients:

• 4 white fish fillets (e.g., tilapia or snapper)
• 1 lemon, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, thinly sliced
• 2 tbsp olive oil
• Fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Arrange the fish fillets in a baking dish. Scatter the lemon slices, bell peppers, and red onion around the fish.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 20-25 minutes, until the fish is cooked through and the vegetables are tender.
5. Garnish with fresh parsley before serving.

Serve with:

• Side: Quinoa or a mixed greens salad.
• Drink: A light, citrusy white wine like Pinot Grigio or Chardonnay.

4. 15-Minute Mediterranean Fish Dish

Short on time but craving a delicious, healthy meal? This 15-Minute Mediterranean Fish Dish is your answer. Quick, easy, and packed with flavor, it’s the perfect weeknight meal that feels like a special treat.

Recipe

Ingredients:

• 4 white fish fillets (e.g., cod or haddock)
• 1 lemon, juiced
• 1 cup cherry tomatoes, halved
• 2 tbsp capers, drained
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and cook until fragrant.
3. Add fish fillets and cook for about 4 minutes on each side, until golden and cooked through.
4. Add cherry tomatoes, capers, and lemon juice. Cook for another 2 minutes.
5. Season with salt and pepper, and serve immediately.

Serve with:

• Side: Steamed vegetables or couscous.
• Drink: A glass of Sauvignon Blanc or a light, fruity rosé.

5. Mediterranean-Style Fish Soup

This hearty soup is packed with seafood like mussels, shrimp, and white fish, simmered in a flavorful tomato broth with vegetables and herbs. Perfect for a comforting and satisfying meal.

Recipe

Ingredients:

• 1 lb white fish fillets, cut into chunks
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 4 cups fish or vegetable broth
• 1 cup potatoes, diced
• 1 cup carrots, diced
• 1 cup celery, diced
• 1 tsp dried thyme
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. In a large pot, heat a bit of olive oil over medium heat. Add onion and garlic, and sauté until fragrant.
2. Add the diced tomatoes, broth, potatoes, carrots, and celery. Bring to a boil.
3. Reduce heat and add the fish chunks, thyme, and oregano. Simmer for about 20 minutes, until the vegetables are tender and the fish is cooked through.
4. Season with salt and pepper. Garnish with fresh parsley before serving.

Serve with:

• Side: Crusty bread or a side salad.
• Drink: A dry white wine like Chardonnay or a light red like Pinot Noir.

6. Swordfish Souvlaki with Tzatziki Sauce

Bring the flavors of a Greek taverna to your table with this Swordfish Souvlaki with Tzatziki Sauce. Tender pieces of swordfish are marinated and grilled to perfection, then served with a refreshing tzatziki sauce. It’s a dish that’s sure to impress!

Recipe

Ingredients:

• 1 lb swordfish, cut into cubes
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 cup Greek yogurt
• 1 cucumber, grated and drained
• 2 tbsp fresh dill, chopped
• 1 clove garlic, minced for tzatziki

Instructions:

1. In a bowl, combine olive oil, lemon juice, garlic, oregano, salt, and pepper. Add swordfish cubes and marinate for 15 minutes.
2. Thread swordfish onto skewers and grill for about 4-5 minutes on each side, until cooked through.
3. In a separate bowl, mix Greek yogurt, grated cucumber, dill, and garlic to make tzatziki.
4. Serve the swordfish skewers with a generous dollop of tzatziki sauce.

Serve with:

• Side: Greek salad or pita bread.
• Drink: A crisp white wine like Assyrtiko or a light lager.

7. Pan-Seared Tuna with Puttanesca Sauce

Elevate your dinner with this sophisticated yet simple Pan-Seared Tuna with Puttanesca Sauce. The rich, tangy sauce pairs beautifully with the tender, seared tuna, creating a dish that’s both elegant and easy to prepare.

Recipe

Ingredients:

• 4 tuna steaks
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1/2 cup Kalamata olives, pitted and halved
• 2 tbsp capers, drained
• 1/2 tsp red pepper flakes
• 1/2 tsp dried oregano
• Salt and pepper to taste
• Fresh basil, chopped for garnish

Instructions:

1. Heat olive oil in a skillet over medium-high heat. Sear the tuna steaks for about 2-3 minutes on each side, until desired doneness. Remove and set aside.
2. In the same skillet, add garlic and cook until fragrant.
3. Add diced tomatoes, olives, capers, red pepper flakes, and oregano. Simmer for about 10 minutes.
4. Return the tuna to the skillet to heat through.
5. Garnish with fresh basil before serving.

Serve with:

• Side: Pasta or roasted vegetables.
• Drink: A robust red wine like Chianti or a crisp white like Pinot Grigio.

8. Salmon with Lemon and Dill

Nothing says fresh and flavorful quite like this Salmon with Lemon and Dill. The zesty lemon and aromatic dill bring out the best in the tender salmon fillets, making this dish both light and satisfying. Perfect for a healthy dinner that’s ready in no time!

Recipe

Ingredients:

• 4 salmon fillets
• 1 lemon, thinly sliced
• 2 tbsp olive oil
• 2 tbsp fresh dill, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place salmon fillets in a baking dish. Drizzle with olive oil and season with salt and pepper.
3. Lay lemon slices over the salmon and sprinkle with fresh dill.
4. Bake for 15-20 minutes, until the salmon is cooked through and flakes easily with a fork.
5. Serve with lemon wedges.

Serve with:

• Side: Steamed asparagus or a quinoa salad.
• Drink: A crisp white wine like Sauvignon Blanc or a light rosé.

9. Crispy Baked Cod with Lemon and Herbs

This Crispy Baked Cod with Lemon and Herbs is a delightful way to enjoy a healthy, satisfying meal. The crispy coating and the zesty lemon-herb flavor make this dish a hit for any occasion, whether it’s a weeknight dinner or a special gathering.

Recipe

Ingredients:

• 4 cod fillets
• 1 cup panko breadcrumbs
• 1/4 cup grated Parmesan cheese
• 2 tbsp fresh parsley, chopped
• 1 lemon, zested and juiced
• 2 tbsp olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine panko breadcrumbs, Parmesan cheese, parsley, lemon zest, salt, and pepper.
3. Brush cod fillets with olive oil and press the breadcrumb mixture onto the top of each fillet.
4. Place the fillets on a baking sheet and bake for 15-20 minutes, until the fish is cooked through and the topping is golden and crispy.
5. Drizzle with lemon juice and serve with lemon wedges.

Serve with:

• Side: Roasted vegetables or mashed potatoes.
• Drink: A chilled Chardonnay or a light beer.

10. Baked Branzino with Tomatoes and Olives

Branzino, a Mediterranean sea bass, is baked with cherry tomatoes, olives, and garlic, creating a flavorful and elegant dish.

Recipe

Ingredients:

• 2 whole branzino, cleaned and gutted
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 3 cloves garlic, minced
• 1 lemon, sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Place the branzino in a baking dish. Scatter the tomatoes, olives, and garlic around the fish.
3. Drizzle with olive oil and season with salt and pepper. Lay lemon slices on top of the fish.
4. Bake for 25-30 minutes, until the fish is cooked through and flakes easily with a fork.
5. Garnish with fresh parsley before serving.

Serve with:

• Side: Couscous or a simple green salad.
• Drink: A crisp white wine like Sauvignon Blanc or a light rosé.

11. Greek Grilled Sea Bass (Lavraki)

Greek-style grilled sea bass is marinated in a mixture of olive oil, lemon juice, garlic, and fresh herbs like oregano and thyme. The fish is then grilled to perfection, often served with a side of grilled vegetables or a fresh salad, and garnished with additional lemon wedges and herbs.

Recipe

Ingredients:

• 2 whole sea bass, cleaned and gutted
• 1 lemon, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat your grill to medium-high heat.
2. Brush the sea bass with olive oil and season with garlic, oregano, salt, and pepper.
3. Place lemon slices inside the cavity of the fish.
4. Grill the sea bass for about 6-7 minutes on each side, until the fish is cooked through and has nice grill marks.
5. Garnish with fresh parsley before serving.

Serve with:

• Side: Greek salad or roasted potatoes.
• Drink: A crisp white wine like Assyrtiko or a light lager.

12. Fish Tacos with Cilantro Lime Crema

Grilled fish tacos are topped with a cool and flavorful cilantro lime crema, making for a delicious and satisfying meal.

Recipe

Ingredients:

• 1 lb white fish fillets (e.g., cod or tilapia)
• 1 cup flour
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper to taste
• 2 tbsp olive oil
• 8 small tortillas
• 1 cup shredded cabbage
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh cilantro, chopped
• 1/2 cup sour cream
• Juice of 1 lime

Instructions:

1. In a bowl, mix flour, paprika, garlic powder, salt, and pepper. Dredge the fish fillets in the flour mixture.
2. Heat olive oil in a skillet over medium-high heat. Cook the fish for about 3-4 minutes on each side, until golden and cooked through.
3. In a small bowl, mix sour cream, lime juice, and cilantro to make the crema.
4. Assemble the tacos with fish, shredded cabbage, cherry tomatoes, and a drizzle of cilantro lime crema.

Serve with:

• Side: Mexican rice or black beans.
• Drink: A cold beer or a margarita.

13. Mediterranean Fish Stew with Saffron

This flavorful stew features a variety of seafood simmered in a tomato broth with saffron, potatoes, and vegetables. It’s a hearty and comforting dish that is perfect for a cold winter night.

Recipe

Ingredients:

• 1 lb white fish fillets, cut into chunks
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 4 cups fish or vegetable broth
• 1 cup potatoes, diced
• 1 cup carrots, diced
• 1 cup celery, diced
• 1/2 tsp saffron threads
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. In a large pot, heat a bit of olive oil over medium heat. Add onion and garlic, and sauté until fragrant.
2. Add the diced tomatoes, broth, potatoes, carrots, celery, and saffron. Bring to a boil.
3. Reduce heat and add the fish chunks. Simmer for about 30 minutes, until the vegetables are tender and the fish is cooked through.
4. Season with salt and pepper. Garnish with fresh parsley before serving.

Serve with:

• Side: Crusty bread or a side salad.
• Drink: A dry white wine like Chardonnay or a light red like Pinot Noir.

14. Grilled Sardines with Lemon and Herbs

Experience the flavors of a Mediterranean seaside with these Grilled Sardines with Lemon and Herbs. Simple, fresh, and incredibly flavorful, this dish is perfect for a casual outdoor meal that feels like a mini vacation.

Recipe

Ingredients:

• 12 fresh sardines, cleaned and gutted
• 2 lemons, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. Preheat your grill to medium-high heat.
2. Brush the sardines with olive oil and season with garlic, salt, and pepper.
3. Grill the sardines for about 3-4 minutes on each side, until they are cooked through and have nice grill marks.
4. Serve with lemon slices and garnish with fresh parsley.

Serve with:

• Side: Grilled vegetables or a simple green salad.
• Drink: A crisp white wine like Sauvignon Blanc or a light beer.

15. Seafood Paella

This Spanish rice dish is packed with seafood like mussels, shrimp, and fish, along with vegetables and saffron. It’s a flavorful and satisfying dish that is perfect for a special occasion.

Recipe

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 lb mussels, cleaned
• 1 lb clams, cleaned
• 1 cup Arborio rice
• 1 onion, chopped
• 1 red bell pepper, chopped
• 1 cup green peas
• 4 cups seafood or chicken broth
• 1/2 tsp saffron threads
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions:

1. In a large paella pan or skillet, heat olive oil over medium heat. Add onion and bell pepper, and sauté until softened.
2. Add rice and saffron, stirring to coat the rice with the oil and vegetables.
3. Gradually add broth, one cup at a time, stirring frequently and allowing the rice to absorb the liquid before adding more.
4. When the rice is almost cooked, add the shrimp, mussels, and clams. Cook until the seafood is cooked through and the mussels and clams have opened.
5. Stir in the green peas and season with salt and pepper.
6. Garnish with fresh parsley before serving.

Serve with:

• Side: A fresh green salad or crusty bread.
• Drink: A chilled glass of white wine like Albariño or a light rosé.

Related posts:

15 Easy Salmon Recipes for Quick and Nutritious Dinners 12 Fish Recipes for Tasty and Healthy Seafood Meals 15 Easy Baked Salmon Recipes for Oven-Perfect Dinners 15 Cod Fish Recipes for Simple and Flavorful Meals 15 White Fish Recipes for Light and Delicious Dinners 15 Jumbo Shrimp Recipes That Will Elevate Your Seafood Game 15 Easy Shrimp Recipes for Seafood Lovers 12 Shrimp Tacos for a Taste of Summer