25 Easy and Delicious Mediterranean Fish and Seafood Recipes for Every Night

Do you want to eat food that is good for your heart and full of amazing flavor? The secret might be waiting in the Mediterranean Sea. For over 20 years as a nutritionist, I have seen how eating the Mediterranean way can change people’s health. It is not a strict diet. It is a joyful way of eating fresh, simple food.

This guide is all about one of the best parts of that lifestyle: fish and seafood. I will share 25 of my favorite recipes that are easy to make, use simple ingredients, and taste like a sunny vacation. You do not need to be a chef. You just need a love for good food.

What Is Mediterranean Cooking All About?

Think of Mediterranean cooking as a simple picture of health. Imagine a plate filled with colorful vegetables, whole grains, beans, and a piece of perfectly cooked fish in the center. Everything is flavored with golden olive oil, fresh lemon, garlic, and herbs.

People in countries like Italy, Greece, and Spain have eaten this way for centuries. They are known for living long, healthy lives. Their food is a big reason why.

The main ideas are simple:

• Eat lots of plants: Vegetables, fruits, beans, and whole grains are the base of every meal.
• Use healthy fats: Olive oil is used instead of butter. Nuts and seeds are common.
• Choose lean protein: Fish and seafood are eaten often. Chicken, eggs, and yogurt are eaten in smaller amounts.
• Flavor with herbs and spices: Instead of lots of salt, they use garlic, oregano, rosemary, and parsley.

Fish is a superfood in this way of eating. It is packed with protein and special healthy fats called omega 3s that are great for your brain and heart.

A Simple Guide to Mediterranean Fish and Seafood

Going to the fish counter can be confusing. Here is a simple guide to what you will see in these recipes.

Popular Fish to Try:

• White Fish (Cod, Haddock, Snapper): These have a mild, gentle flavor and flaky meat. They are perfect for baking, frying, or adding to stews.
• Salmon and Trout: These fish have a richer taste and more color. They are loaded with healthy fats. They are great for baking or grilling.
• Tuna and Mackerel: These are firm, “meaty” fish. Fresh tuna can be seared quickly. Mackerel is often grilled.
• Sardines and Anchovies: These are small, powerful fish. They are very healthy. Try grilled sardines or use anchovies to add a salty flavor to sauces.

Popular Seafood to Try:

• Shrimp and Prawns: They cook in just a few minutes and taste sweet. You can sauté, grill, or bake them.
• Mussels and Clams: These shellfish steam open in a hot pot with wine and garlic. Eating them is fun and the broth is delicious for dipping bread.
• Calamari (Squid): It can be sliced into rings and fried quickly, or grilled for a tender bite.
• Scallops: These sweet, round morsels just need a quick sear in a hot pan.

Your Mediterranean Kitchen Checklist

You do not need a fancy kitchen. With these simple items, you can make almost any recipe here.

Essential Ingredients:

• Extra Virgin Olive Oil: This is the most important ingredient for cooking and making dressings.
• Fresh Garlic and Lemons: They add the classic bright, fresh taste.
• Canned Tomatoes: Diced or crushed tomatoes are the base for many sauces.
• Olives and Capers: These add a salty, briny punch of flavor.
• Dried Herbs and Spices: Oregano, thyme, paprika, and cumin are used often.
• Whole Grains: Keep couscous, brown rice, or whole wheat pasta on hand.

25 Simple Mediterranean Fish and Seafood Recipes

Here are the recipes. I have broken them into easy categories. Each recipe tells you exactly what you need and how to make it.

Category 1: Simple Grilled and Baked Fish

These recipes are the easiest place to start. The oven or grill does most of the work.

Recipe 1: Classic Grilled Mediterranean Fish

• Ready in: 20 minutes
• Serves: 4 people

What you need:

• 4 white fish fillets (like cod or sea bass)
• 1/4 cup olive oil
• Juice from 1 lemon
• 3 cloves garlic, chopped
• 1 tablespoon dried oregano
• Salt and black pepper

How to make it:

1. Mix the olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl.
2. Put the fish in a dish and pour the mix over it. Let it sit for 10 minutes.
3. Heat your grill or a grill pan to medium high.
4. Grill the fish for 4 to 6 minutes on each side, until it flakes with a fork.
5. Serve with extra lemon wedges.

Why it is healthy: Grilling needs very little added oil. Fish is a lean source of protein.

Recipe 2: Greek Style Baked Cod

• Ready in: 30 minutes
• Serves: 4 people

What you need:

• 4 cod fillets
• 1 cup cherry tomatoes, cut in half
• 1/2 cup Kalamata olives
• 2 tablespoons olive oil
• 1 lemon, juiced
• 1 teaspoon dried oregano
• Fresh parsley, chopped

How to make it:

1. Heat your oven to 400 degrees Fahrenheit.
2. Put the cod in a baking dish. Add the tomatoes and olives around it.
3. Drizzle everything with olive oil and lemon juice. Sprinkle with oregano, salt, and pepper.
4. Bake for 20 to 25 minutes, until the fish is cooked.
5. Top with fresh parsley before serving.

Why it is healthy: Cod is low in calories and fat. Tomatoes and olives are full of antioxidants.

Recipe 3: Lemon Herb Baked Sea Bass

• Ready in: 25 minutes
• Serves: 2 people

What you need:

• 2 sea bass fillets
• 1 lemon, sliced
• 3 sprigs fresh thyme
• 2 tablespoons olive oil
• Salt and pepper

How to make it:

1. Heat your oven to 400 degrees Fahrenheit.
2. Place each fish fillet on a big piece of foil.
3. Drizzle with oil, add salt and pepper, and place lemon slices and thyme on top.
4. Wrap the foil into a sealed packet. Bake for 15 to 18 minutes.

Why it is healthy: Baking in a packet keeps the fish moist and juicy without needing extra fat.

Recipe 4: Mediterranean Baked Salmon

• Ready in: 25 minutes
• Serves: 4 people

What you need:

• 4 salmon fillets
• 1 cup cherry tomatoes
• 1/2 cup sliced olives
• 1 teaspoon dried dill or oregano
• Olive oil, salt, pepper
• 1 cup couscous (to serve)

How to make it:

1. Heat oven to 400°F. Place salmon in a dish with tomatoes and olives around it.
2. Drizzle with oil, sprinkle with dill, salt, and pepper. Bake for 15 minutes.
3. While it bakes, make couscous as directed on the package.
4. Serve the salmon and vegetables over the fluffy couscous.

Why it is healthy: Salmon has omega 3 fatty acids that are great for your heart and brain.

Category 2: Flavorful Shrimp and Scallop Dishes

Shrimp cooks so fast, it is perfect for a busy night.

Recipe 5: Easy Greek Shrimp Saganaki

• Ready in: 25 minutes
• Serves: 4 people

What you need:

• 1 pound large shrimp, peeled
• 1 small onion, chopped
• 3 cloves garlic, chopped
• 1 can (14 oz) crushed tomatoes
• 1/2 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 teaspoon oregano
• Bread for serving

How to make it:

1. Heat oil in a pan. Cook onion until soft, then add garlic.
2. Add the crushed tomatoes and oregano. Let it cook for 10 minutes.
3. Add the shrimp to the pan. Cook for 5 minutes until they turn pink.
4. Sprinkle feta cheese on top. Serve with bread to dip in the sauce.

Why it is healthy: This dish uses a tomato based sauce, not a creamy one. Shrimp is low in fat.

Recipe 6: Garlic Lemon Shrimp

• Ready in: 15 minutes
• Serves: 4 people

What you need:

• 1 pound shrimp, peeled
• 4 cloves garlic, chopped
• 1/4 cup olive oil
• Juice of 1 lemon
• 1/4 cup fresh parsley, chopped
• Salt, pepper, red pepper flakes

How to make it:

1. Heat the olive oil in a big pan over medium heat.
2. Add the garlic and cook for 1 minute (do not let it burn).
3. Add the shrimp, salt, pepper, and a pinch of red pepper flakes.
4. Cook for 3-4 minutes, stirring, until shrimp are pink.
5. Turn off the heat. Stir in lemon juice and parsley. Serve right away.

Why it is healthy: This is a very fast, simple recipe. Olive oil and garlic have well known health benefits.

Recipe 7: Simple Seared Scallops

• Ready in: 10 minutes
• Serves: 2 people

What you need:

• 10 large sea scallops
• Salt and pepper
• 1 tablespoon olive oil
• 1 tablespoon butter
• 1 clove garlic, chopped
• Juice of 1/2 lemon

How to make it:

1. Pat the scallops very dry with a paper towel. Season with salt and pepper.
2. Heat oil in a pan on high heat. When the pan is very hot, add the scallops. Do not move them.
3. Cook for 2 minutes until a golden crust forms, then flip and cook for 1 more minute.
4. Add butter and garlic to the pan. Spoon the melted butter over the scallops.
5. Remove from heat, add lemon juice, and serve.

Why it is healthy: Scallops are almost pure protein and cook in minutes.

Category 3: Hearty Stews and One Pot Meals

These meals are comforting and make great leftovers.

Recipe 8: Simple Mediterranean Fish Stew

• Ready in: 40 minutes
• Serves: 4 people

What you need:

• 1 pound white fish (cod), cut into chunks
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 can (28 oz) diced tomatoes
• 2 cups fish or vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon each dried thyme and oregano
• Fresh parsley, chopped

How to make it:

1. Heat oil in a big pot. Cook onion and pepper until soft.
2. Add the diced tomatoes, broth, and dried herbs. Let it simmer for 20 minutes.
3. Gently add the fish chunks to the stew. Cook for 5 more minutes until the fish is done.
4. Stir in fresh parsley and serve.

Why it is healthy: This stew is full of vegetables and lean protein. It is very filling but not heavy.

Recipe 9: Easy Weeknight Seafood Paella

• Ready in: 45 minutes
• Serves: 6 people

What you need:

• 1 1/2 cups white rice
• 1 onion, chopped
• 1 bell pepper, sliced
• 3 cloves garlic, chopped
• 4 cups chicken broth
• 1 teaspoon smoked paprika
• 1/2 pound shrimp
• 1/2 pound mussels
• 1 cup frozen peas
• Olive oil, salt, pepper

How to make it:

1. In a big, deep pan, heat oil and cook onion and pepper until soft.
2. Add garlic, rice, and paprika. Stir for 2 minutes.
3. Pour in the broth. Bring to a boil, then lower heat and simmer for 15 minutes.
4. Place the shrimp, mussels, and peas on top of the rice. Cover and cook for 10 more minutes.
5. Discard any mussels that did not open. Serve with lemon wedges.

Why it is healthy: This is a complete meal with protein, grain, and vegetables all in one pan.

Category 4: Family Friendly Favorites

These recipes are fun, familiar, and perfect for getting everyone to enjoy fish.

Recipe 10: Healthy Fish Tacos

• Ready in: 30 minutes
• Serves: 4 people (2 tacos each)

What you need:

• 1 pound white fish (tilapia or cod), cut into strips
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 8 corn or flour tortillas
• 2 cups shredded cabbage
• 1 avocado, sliced
• For Sauce: 1/2 cup plain Greek yogurt mixed with juice of 1 lime

How to make it:

1. Mix chili powder, cumin, 1 tablespoon oil, salt, and pepper. Rub on fish.
2. Cook fish in a pan for 3-4 minutes per side until flaky.
3. Warm the tortillas. Make the yogurt lime sauce.
4. Fill each tortilla with fish, cabbage, avocado, and a drizzle of sauce.

Why it is healthy: Using baked fish and a yogurt sauce makes these tacos much lighter than fried versions.

Recipe 11: Italian Style Seafood Pasta

• Ready in: 30 minutes
• Serves: 4 people

What you need:

• 12 ounces whole wheat spaghetti
• 1/2 pound shrimp
• 1/2 pound mussels
• 3 cloves garlic, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup white wine (or broth)
• 1/4 cup fresh basil, chopped
• Olive oil, salt, pepper, red pepper flakes

How to make it:

1. Cook pasta. Save 1 cup of the pasta water, then drain.
2. While pasta cooks, heat oil in a large pan. Cook garlic for 1 minute.
3. Add tomatoes and cook for 3 minutes. Add wine and let it bubble.
4. Add shrimp and mussels. Cover and cook for 5 minutes until mussels open.
5. Toss the cooked pasta into the pan with the seafood. Add a splash of pasta water to make it saucy. Stir in basil and serve.

Why it is healthy: Whole wheat pasta adds fiber. The sauce is light and wine based, not creamy.

Category 5: Impressive but Easy Dishes

These recipes look fancy but are surprisingly simple to make.

Recipe 12: Grilled Octopus with Lemon

• Ready in: 1 hour 15 minutes
• Serves: 4 people

What you need:

• 1 whole octopus (2-3 lbs), cleaned (ask your fish store)
• 1 lemon, sliced
• 3 bay leaves
• Olive oil, salt, pepper
• Fresh parsley

How to make it:

1. In a big pot, cover the octopus with water. Add lemon and bay leaves.
2. Bring to a boil, then lower heat, cover, and simmer for 45-60 minutes until tender.
3. Let it cool, then cut the tentacles. Brush with oil, salt, and pepper.
4. Grill on high heat for 2-3 minutes per side to get char marks.
5. Drizzle with more oil and sprinkle with parsley.

Why it is healthy: Octopus is very high in protein and iron, and very low in fat.

Recipe 13: Grilled Swordfish with Salsa Verde

• Ready in: 25 minutes
• Serves: 4 people

What you need:

• 4 swordfish steaks
• For Salsa Verde: 1 cup parsley, 1 clove garlic, 2 tbsp capers, 1/2 cup olive oil, juice of 1 lemon.

How to make it:

1. For the sauce, blend parsley, garlic, and capers. Slowly add oil until it’s a sauce. Stir in lemon juice.
2. Brush swordfish with oil, salt, and pepper. Grill for 4-5 minutes per side.
3. Serve the fish with a big spoonful of the bright green salsa on top.

Why it is healthy: The salsa verde is made from healthy herbs and olive oil, adding flavor without unhealthy ingredients.

Recipe 14: Moroccan Spiced Fish

• Ready in: 30 minutes
• Serves: 4 people

What you need:

• 4 white fish fillets
• 1 tablespoon olive oil
• 1 teaspoon each: cumin, coriander, paprika
• 1/4 teaspoon cinnamon
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 cup couscous

How to make it:

1. Mix the spices. Rub them all over the fish.
2. Heat oil in a pan. Cook pepper and onion until soft, then push to the side.
3. Add the fish to the center of the pan. Cook for 4-5 minutes per side.
4. Serve the fish and vegetables over cooked couscous.

Why it is healthy: Spices like cumin and cinnamon have anti inflammatory benefits.

Category 6: Light Bites and Appetizers

These are perfect for parties or a light dinner.

Recipe 15: Baked Sardines

• Ready in: 30 minutes
• Serves: 2-4 people

What you need:

• 1 pound fresh sardines, cleaned
• 2 tomatoes, sliced
• 1 onion, sliced
• 1/4 cup breadcrumbs
• Olive oil, lemon, parsley, salt, pepper

How to make it:

1. Heat oven to 400°F. In a dish, layer tomatoes and onions.
2. Place sardines on top. Drizzle with oil, lemon, salt, and pepper.
3. Sprinkle with breadcrumbs. Bake for 20-25 minutes.
4. Top with fresh parsley.

Why it is healthy: Sardines are one of the healthiest fish. They are full of omega 3s, calcium, and vitamin D.

Recipe 16: Mussels in White Wine Sauce

• Ready in: 20 minutes
• Serves: 2 people

What you need:

• 2 pounds mussels, cleaned
• 3 cloves garlic, chopped
• 1/2 cup white wine
• 2 tablespoons butter
• 1/4 cup parsley, chopped
• Bread for serving

How to make it:

1. In a big pot, melt butter and cook garlic for 1 minute.
2. Add the white wine and bring to a simmer.
3. Add the mussels, cover the pot, and cook for 5-8 minutes until they open.
4. Throw away any that do not open. Stir in parsley and serve with bread.

Why it is healthy: Mussels are an excellent source of lean protein and iron. The broth is light and flavorful.

Recipe 17: Clams with Garlic and Parsley

• Ready in: 20 minutes
• Serves: 2 people

What you need:

• 2 pounds littleneck clams, cleaned
• 4 cloves garlic, sliced
• 1/2 cup white wine
• 1/4 cup parsley, chopped
• 1 tablespoon lemon juice
• Olive oil

How to make it:

1. Heat oil in a deep pan. Cook garlic for 1 minute.
2. Add the white wine and bring to a simmer.
3. Add the clams, cover, and cook for 6-10 minutes until they open.
4. Discard unopened clams. Stir in parsley and lemon juice. Serve.

Why it is healthy: Similar to mussels, clams are very high in iron and cook in a light broth.

Recipe 18: Mediterranean Tuna Salad

• Ready in: 15 minutes
• Serves: 2 people

What you need:

• 2 cans (5 oz) tuna in water, drained
• 1 can (15 oz) chickpeas, drained
• 1 bell pepper, chopped
• 1/4 cup red onion, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon oregano
• Salt, pepper

How to make it:

1. Flake the tuna into a big bowl. Add chickpeas, pepper, and onion.
2. In a small bowl, whisk oil, lemon juice, oregano, salt, and pepper.
3. Pour dressing over the salad and mix gently.
4. Serve on a bed of lettuce or in a whole wheat pita.

Why it is healthy: This is not your average mayo heavy tuna salad. It uses olive oil and adds fiber rich chickpeas.

Category 7: Unique and Flavorful Dishes

Try these when you want to explore something new and delicious.

Recipe 19: Fish Curry with Mediterranean Flavors

• Ready in: 30 minutes
• Serves: 4 people

What you need:

• 1 pound firm white fish, cut into chunks
• 1 onion, chopped
• 3 cloves garlic, chopped
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) light coconut milk
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 2 tablespoons olive oil
• Fresh cilantro, chopped
• Brown rice to serve

How to make it:

1. Heat oil in a pot. Cook onion until soft, add garlic.
2. Stir in curry powder and cumin for 1 minute.
3. Add diced tomatoes and coconut milk. Simmer for 10 minutes.
4. Gently add fish chunks. Simmer for 5-7 minutes until fish is cooked.
5. Stir in cilantro. Serve over brown rice.

Why it is healthy: This combines the spices of curry with the lightness of Mediterranean cooking. Coconut milk adds healthy fats.

Recipe 20: Easy Crab Cakes

• Ready in: 25 minutes
• Serves: 4 people (2 cakes each)

What you need:

• 1 pound lump crab meat
• 1/4 cup breadcrumbs
• 1 egg
• 2 green onions, chopped
• 2 tablespoons parsley, chopped
• 1 tablespoon Dijon mustard
• 1 tablespoon olive oil for cooking
• For Sauce: 1/2 cup Greek yogurt, 1 tablespoon lemon juice, 1 teaspoon dill.

How to make it:

1. Gently mix crab, breadcrumbs, egg, onions, parsley, and mustard. Form into 8 small patties.
2. Heat oil in a pan over medium heat. Cook crab cakes for 3-4 minutes per side until golden.
3. Mix yogurt, lemon, and dill for the sauce. Serve the sauce with the warm crab cakes.

Why it is healthy: These are pan fried with just a little oil, not deep fried. The sauce uses protein rich Greek yogurt.

Recipe 21: Simple Seafood Risotto

• Ready in: 40 minutes
• Serves: 4 people

What you need:

• 1 1/2 cups Arborio rice
• 1/2 pound shrimp
• 4 cups warm vegetable or chicken broth
• 1 small onion, chopped
• 1/2 cup white wine
• 1/4 cup grated Parmesan cheese
• 2 tablespoons butter
• 2 tablespoons olive oil
• Fresh parsley

How to make it:

1. Heat oil and 1 tbsp butter in a pot. Cook onion until soft.
2. Add the rice and stir for 2 minutes. Add the wine and stir until absorbed.
3. Add 1 cup of warm broth. Stir until absorbed. Keep adding broth, 1 cup at a time, stirring often.
4. After about 20 minutes, when rice is almost done, add the shrimp.
5. When rice is creamy and shrimp are cooked, turn off heat. Stir in remaining butter and Parmesan. Top with parsley.

Why it is healthy: While risotto is a special treat, using broth and adding seafood makes it a balanced meal.

Recipe 22: Herbed Pan Fried Fish Fillets

• Ready in: 15 minutes
• Serves: 4 people

What you need:

• 4 white fish fillets
• 1/4 cup flour (or almond flour)
• 2 teaspoons Italian seasoning
• Salt and pepper
• 2 tablespoons olive oil
• Lemon wedges

How to make it:

1. Mix flour, Italian seasoning, salt, and pepper on a plate.
2. Dredge each fish fillet in the flour mix, shaking off the extra.
3. Heat oil in a large pan over medium high heat.
4. Cook fish for 3-4 minutes per side until golden and flaky.
5. Serve immediately with lemon wedges.

Why it is healthy: Pan frying with a little oil creates a crispy crust without deep frying.

Recipe 23: Mediterranean Poke Bowl

• Ready in: 20 minutes
• Serves: 2 people

What you need:

• 1/2 pound sushi grade ahi tuna, cubed
• 2 cups cooked quinoa
• 1 avocado, cubed
• 1 cucumber, diced
• For Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp oregano.

How to make it:

1. Whisk the dressing ingredients together.
2. Gently toss the tuna cubes in half of the dressing.
3. Divide quinoa between two bowls. Top with tuna, avocado, and cucumber.
4. Drizzle with the rest of the dressing.

Why it is healthy: This is a powerhouse bowl. Tuna has omega 3s, quinoa is a complete protein, and avocado has healthy fats.

Recipe 24: Stuffed Squid

• Ready in: 45 minutes
• Serves: 4 people

What you need:

• 4 whole squid tubes, cleaned
• 1/2 cup breadcrumbs
• 2 cloves garlic, chopped
• 2 tablespoons parsley, chopped
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 cup marinara sauce
• Olive oil, salt, pepper

How to make it:

1. Heat oven to 375°F. Mix breadcrumbs, garlic, parsley, cheese, egg, salt, and pepper.
2. Gently stuff each squid tube with the mixture. Seal the end with a toothpick.
3. Place in a baking dish. Pour marinara sauce around them. Drizzle with oil.
4. Bake for 25-30 minutes until squid is tender.

Why it is healthy: Squid is a good source of protein. Baking is a healthier cooking method than frying.

Recipe 25: Fresh Mediterranean Fish Tartare

• Ready in: 15 minutes
• Serves: 4 as an appetizer

What you need:

• 1/2 pound very fresh sushi grade white fish (like sea bass or snapper), finely chopped
• 1 avocado, finely chopped
• 2 tablespoons red onion, finely chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• 1 tablespoon fresh dill, chopped
• Salt and pepper
• Crackers or toasted bread to serve

How to make it:

1. Gently mix the chopped fish, avocado, and red onion in a bowl.
2. In another bowl, whisk lime juice, olive oil, dill, salt, and pepper.
3. Pour the dressing over the fish mix and fold together gently.
4. Serve immediately with crackers or toast.

Why it is healthy: This is a no cook recipe that highlights the pure, fresh taste of the fish. Avocado adds creamy healthy fats.

My Top Tips for Cooking Perfect Seafood Every Time

After 20 years of teaching people how to cook healthy food, here are my simplest rules for success with seafood.

1. The Smell Test: Fresh seafood should smell clean and like the ocean breeze, not strong or “fishy.” Trust your nose.
2. Do Not Overcook: This is the biggest mistake. Fish cooks fast. A good rule is 10 minutes total for every inch of thickness. It is done when it turns from translucent to opaque and flakes easily.
3. Dry It Well: Before you cook scallops, shrimp, or fish fillets, pat them very dry with a paper towel. This helps you get a beautiful sear instead of steam.
4. Season Simply: Let the fish be the star. A little salt, pepper, lemon, and herbs are usually all you need.
5. Handle Shellfish Safely: Always throw away mussels, clams, or oysters that do not open after cooking. Do not try to force them open.
6. Thaw the Right Way: The safest way to thaw frozen fish is in the refrigerator overnight. For a quicker method, seal it in a plastic bag and place it in a bowl of cold water for 30-60 minutes.

Start Your Mediterranean Seafood Adventure

You do not have to try all 25 recipes at once. Start with one that looks easy and fun. Maybe the Garlic Lemon Shrimp (Recipe 6) or the Greek Style Baked Cod (Recipe 2).

The goal is to enjoy making food that is both delicious and makes your body feel good. This is the true Mediterranean way: simple, fresh, and shared with joy. I hope these recipes help you bring that joy to your table.