30 Best Mediterranean Fish Recipes (2024)

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These 30 Best Mediterranean Fish Recipes offer a wide range of fish, from cod to swordfish to salmon. From grilled swordfish adorned with fragrant herbs to zesty fish stews brimming with colorful vegetables, this collection embodies the essence of a cuisine celebrated for its ability to delight the taste buds while nourishing the heart.

30 Best Mediterranean Fish Recipes (1)

February is American Heart Month, and the cuisine of the Mediterranean region offers a fantastic symphony of flavors that aligns with cardiovascular well-being. The season of Lent is approaching so it’s also a time when more meatless and pescatarian meals will be consumed. However, you’ll love these delicious Mediterranean fish recipes any day of the year!

An abundance of heart-friendly ingredients characterizes this renowned diet, such as olives and olive oil, lean proteins, beans, nuts, herbs, and an array of vibrant vegetables. Because of this abundance of healthful ingredients, the Mediterranean diet indulges the senses and contributes to heart health and vitality.

From Mediterranean Fish and White Bean Skillet to Sheet Pan Mediterranean Salmon, eating heart-healthy has never been easier!

IN THIS ARTICLE

Various White Fish (Barramundi, Tilapia, Grouper, etc.)

Mediterranean Fish and White Bean Skillet

This Mediterranean Fish and White Bean Skillet combines that sunny region's classic ingredients for the perfect healthy dinner! Flaky white fish and creamy cannellini beans are infused with bright flavor as they bake under fresh lemon slices, olives, and a Fresno chile in a white wine reduction. Best of all, this light and delicious dish comes together in just one skillet!

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30 Best Mediterranean Fish Recipes (2)

Fish en Papillote

Fishen Papillote captures all the classic flavors of the sunny region of the Mediterranean. A combination of ingredients, including juicy tomatoes, briny olives, tangy capers, fragrant garlic, olive oil, wine and refreshing lemon, is paired with fish. So much flavor all wrapped up in parchment paper parcels for a no-muss, no-fuss, healthy dinner!

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30 Best Mediterranean Fish Recipes (3)

Pistachio Crusted Fish with Lemon Dill Aioli

Pistachio Crusted Fish with Lemon Dill Aioli is aneasy restaurant-quality meal that’s perfect for date night and it’s ready in 30 minutes!

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30 Best Mediterranean Fish Recipes (4)

Baked Tilapia with Spinach Pecan Pesto

Baked Tilapia with Spinach – Pecan Pesto is an easy recipe that makes a great, healthy weeknight dinner that's also elegant enough to serve to guests!

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30 Best Mediterranean Fish Recipes (5)

Lemon Sole Oreganata

Dinner dilemma? Enter this delicate baked fish with crisp seasoned bread crumbs and Parmesan cheese with a white wine pan sauce that’s proven to be surprisingly popular with kids and adults alike.

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30 Best Mediterranean Fish Recipes (6)

Baked Fish with Cherry Tomato Olive Sauce + Lemon Chive Asiago Orzo

Baked Fish with Cherry Tomato-Olive Sauce and Lemon Chive Asiago Orzo makes an easy springtime dinner for two that rocks with flavor!

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30 Best Mediterranean Fish Recipes (7)

Chraime Sauce with Fish

Transform any fish with North African Chraime Sauce. Tangy tomato sauce with warm spices pairs perfectly with flaky fish. Ready in 20 minutes!

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30 Best Mediterranean Fish Recipes (8)

Mediterranean Baked Fish with Artichokes and Olives

Mediterranean Baked Fish with Artichokes and Olives is an easy and incredibly healthy dinner that takes just 35 minutes, start to finish.

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30 Best Mediterranean Fish Recipes (9)

Mediterranean Baked Sole with Greek Ladolemono Dressing

For this easy and delicious sheet pan fish recipe, sole fillets are baked with the flavorful Greek ladolemono dressing and herbs.

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30 Best Mediterranean Fish Recipes (10)

Chilean Sea Bass

Pan-Seared Chilean Sea Bass

Simple pan-seared Chilean sea bass recipe for special occasions. Light, flaky, melt in your mouth sea bass is perfect for any cooking level.

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Cod

Baked Cod with Greek Salsa

Tender and flaky cod served with an amazing homemade salsa makes for a restaurant-quality fish dinner the whole family will love. It’s super easy, delicious and takes just 20 minutes to make!

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30 Best Mediterranean Fish Recipes (12)

Cod Piccata

One-pot Cod Piccata is a delicious flaky white fish recipe. Inspired by Italian Chicken Piccata, the fish is cooked with a light lemon butter sauce with capers. It's a healthy spring or summer dinner idea.

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30 Best Mediterranean Fish Recipes (13)

One-Pan Spanish Fish Stew Recipe | Delicious Fish Dish in 30 Minutes

Quick and easy, this hearty One-Pan Spanish Fish Stew served with crusty bread makes an excellent weekend lunch or an easy weekday dinner.

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30 Best Mediterranean Fish Recipes (14)

Halibut

Prosciutto-Wrapped Halibut with Herb Caper Butter

Prosciutto-Wrapped Halibut with Herb – Caper Butter is an easy yet elegant, restaurant-quality dinner for two you'll both love! Lovely, mild, sustainable halibut is wrapped in salty, savory prosciutto, browned then draped in a lemony herb and caper compound butter. HEART HEALTHY TIP: Use plant-based "butter" instead of dairy-based butter.

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30 Best Mediterranean Fish Recipes (15)

Butter Basted Halibut with Lemon Braised Baby Vegetables

Butter-Basted Halibut with Lemon-Braised Baby Vegetables is perfect for a spring dinner for two! It's light, fresh and the perfect way to showcase this beautiful fish!

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30 Best Mediterranean Fish Recipes (16)

Best Broiled Halibut Fillets with Gremolata

An incredibly easy fish recipe, Broiled Halibut with Gremolata, checks all of the boxes. It’s quick, it’s low-calorie, it’s low carb, and best of all, it’s delicious!

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30 Best Mediterranean Fish Recipes (17)

Red Snapper

Baked Red Snapper with Zhoug

This baked red snapper is an easy red snapper recipe that takes just 20 minutes. Serve on its own or with spicy, herbaceous zhoug. A healthy, gluten-free dinner recipe.

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30 Best Mediterranean Fish Recipes (18)

Baked Whole Red Snapper

If you love seafood, this Baked Whole Red Snapper dish is just right for you. It’s so simple to make with very little active cooking time. It’s not only a lovely meal, but reminiscent of summer time by the beach on the Mediterranean.

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30 Best Mediterranean Fish Recipes (19)

Salmon

Seared Salmon with Warm Roasted Cherry Tomato Salad

Seared Salmon with Warm Roasted Cherry Tomato Salad is a beautiful restaurant-style dish that's "better-for-you" all the way around. Perfect for a casual dinner for two yet elegant enough for guests!

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30 Best Mediterranean Fish Recipes (20)

Mediterranean Baked Salmon

This recipe forMediterranean Baked Salmonis fresh fish fillets topped with garlic, kalamata olives, sun-dried tomatoes, capers, and fresh dill, then roasted to tender perfection. A super easy dinner option that’s quick to make and perfect for busy weeknights!

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30 Best Mediterranean Fish Recipes (21)

Easy Oven-Baked Basil Pesto Crusted Salmon

Tender, flaky salmon fillets are coated in a flavorful pesto crust and topped with perfectly crisped panko breadcrumbs. Whether you’re planning a cozy family dinner or entertaining guests, this quick and easy Pesto Crusted Salmon recipe is sure to impress everyone at your table.

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Best Mediterranean Salmon Recipe

This Mediterranean Salmon is pan-fried to perfection and packed with flavor. An easy meal that can be made in 30 minutes!

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Mediterranean Salmon Recipe

You are going to love this delicious Mediterranean salmon recipe. The tender salmon pairs wonderfully with the roasted vegetables.

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Mediterranean Sheet Pan Salmon

Mediterranean Sheet Pan Salmon ~ this quick and easy 30 minute meal is beautiful, delicious, heart healthy, gluten free, low carb, low calorie, paleo, and whole 30 friendly. You can’t afford not to try it!

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Mediterranean Salmon Avocado Salad

Mediterranean Salmon Avocado Salad dressed in a Feta Peppercorn Greek-inspired vinaigrette. It is packed with avocado, olives, veggies, and feta cheese and ready in less than 20 minutes.

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Swordfish

Grilled Swordfish Steaks with Olive Relish

When you want a healthy dinner, fire up the grill for some fantasticGrilled Swordfish Steaks. Swordfish is one of the best fish for grilling because it’s thick, meaty, and won’t fall apart on the grates.

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Pan-Roasted Swordfish with Cherry Tomatoes and Capers

Pan-Roasted Swordfish is a delicious fish dinner and can be on your table in under 30 minutes. Cook this swordfish recipe and you will win the dinner lottery plus this is a meal with just one pan clean up!

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Grilled Swordfish

This grilled swordfish is marinated in lemon, garlic, olive oil and herbs, then seared on the grill until golden brown. The best way to prepare fresh fish!

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30 Best Mediterranean Fish Recipes (29)

Trout

Trout Almondine

Pan-fried trout with butter, almonds, and fresh lemon juice. This Trout Almondine is fast, easy, and delicious!

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Salade Nicoise

Salade Nicoise is like a culinary escape to sunny southern France on a plate. It’s a show-stopping salad perfect for a spring or summer dinner!

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30 Best Mediterranean Fish Recipes (2024)

FAQs

What is the best Mediterranean fish to eat? ›

Some healthy choices are:
  • Mackerel.
  • Herring.
  • Sardines.
  • Albacore tuna.
  • Salmon.
  • Anchovies.
Jul 15, 2023

What types of fish are in the Mediterranean Sea? ›

Rainbow wrasse, sea bass, Atlantic bonito, flying fish, Mediterranean swordfish, European anchovy, red mullet, parrotfish and Atlantic Bluefin tuna are some of the more common species the body of water, but now are being overfished.

What is the most popular fish dish? ›

Top 10 Popular Seafood Dishes in the World
  1. Sushi (Japan) When you hear about Japanese cuisine, the first association you may have is sushi. ...
  2. Sashimi (Japan) ...
  3. Fish and Chips (UK) ...
  4. Crab Cakes (US) ...
  5. Paella de Marisco (Spain) ...
  6. Grilled Octopus (Greece) ...
  7. Jambalaya (US) ...
  8. Surf and Turf (US)

What is the most popular fish to bake? ›

Fish fillets: The best type of fish for baking are flaky white fish, such as tilapia, halibut, cod, bass, grouper, haddock, catfish or snapper. White fish doesn't always mean that the fish is literally white in color; it is a category of mild-flavored, quick-cooking fish.

What is the queen of Mediterranean fish? ›

Sinagrida. About This Animal: Sinagrida, or the 'Queen of the Sea' as some Greek fisherman call it, lives along the rocky seashores of the Mediterranean, where it feeds on other fish.

What is the healthiest fish to eat in the world? ›

7 Healthiest Fish to Eat, According to Experts
  1. Sardines. “Sardines are one of the healthiest fish to eat because they're very high in omega-3s,” says Gomer. ...
  2. Mackerel. Mackerel is a good source of omega-3 fatty acids, says Sauceda. ...
  3. Anchovies. ...
  4. Salmon. ...
  5. Herring. ...
  6. Trout. ...
  7. Tuna.
Mar 28, 2024

What is the long thin fish in the Mediterranean? ›

A long, thin fierce looking deep-sea fish found as far down as1,000 metres in both cold and warm waters around the Atlantic, Mediterranean and Pacific. There are two main species of Scabbard – black and silver – and it is sometimes known as Sabre Fish (and incorrectly as Ribbon Fish or Cutlass Fish).

What are the predatory fish in the Mediterranean? ›

Sphyraena sphyraena, also known as the European barracuda or Mediterranean barracuda, is a ray-finned predatory fish of the Mediterranean basin and the warmer waters of the Atlantic Ocean.

What is the small red fish in the Mediterranean? ›

*A Mediterranean culinary extravagance since antiquity, rouget also know as red mullet, is wild sourced from boats in Italy, France, and Spain. It's a dense fish, with a creamy flavor and a brilliant scarlet skin. This red fish is small in stature, so consider two to three fish per plate.

What is the tastiest fish to eat? ›

Your Guide to the Best Tasting Fish
  1. Cod. Cod is one of the more notable options to pick up, but its taste can depend on exactly what type of cod you pick up. ...
  2. Oysters. While not exactly a fish, oysters can be one of the nicer seafoods to pick up. ...
  3. Sole. ...
  4. Salmon. ...
  5. Halibut.

What are the three best fish to eat? ›

Fish are a lean, healthy source of protein–and the oily kinds, such as salmon, tuna, and sardines–deliver those heart- and brain-healthy omega-3 fats that you should also be getting in your diet.

What fish do Egyptians eat? ›

Almost a hundred species of fish were eaten, including bulti (tilapia), catfish, and Nile perch, which are consumed until today. Many of them are depicted in detail in tomb scenes allowing for an accurate identification of the various species. Remains of fish bones are also immensely common on archaeological sites.

Is it better to bake or pan fry fish? ›

When fish is fried at higher temperatures, it loses some of the important omega-3 fats and vitamin D with some studies reporting fish such as salmon loses half of its vitamin D when fried. Baking fish is a great way to keep the important nutrients intact without upping the fat content to unhealthy levels.

What baked fish doesn't taste fishy? ›

Some commonly used fish for baking or frying include salmon, cod, catfish, tilapia, and haddock. These fish have a mild flavor and firm texture that hold up well to cooking methods such as baking and frying.

What is the most commonly eaten fish in Greece? ›

Lavraki (Dicentrarchus labrax) - A Staple Classic

Still, it offers a staple presence in the world of Greek cooking, especially among seafood enthusiasts, thanks to its delicious taste and reliability. The fantastic virtue of Lavraki is that it not only tastes wonderful but works in so many excellent dishes.

Is Mediterranean fish high in mercury? ›

The literature shows that mercury concentration in some fish species (with the same size range) observed in the Mediterranean Sea have concentrations that are several folds higher than those found in the Atlantic Ocean10,11,12.

What is the most delicious fish to eat in the world? ›

Renowned for its delicate flavor and versatile texture, cod has captured the hearts and palates of seafood lovers around the world. With its mild, slightly sweet taste and texture that ranges from tender to firm, cod offers a culinary canvas that lends itself well to various cooking techniques and flavor profiles.

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