These easy and delicious Mediterranean Fish and Seafood Recipes, capture the fresh, vibrant flavors of the Mediterranean coast. You'll love these healthy, simple-to-make recipes that are perfect for any meal.
Jump to:
- History and Culture of Mediterranean Seafood
- Baked Sea Bream with Orange and Lemon
- Oven Baked Crispy Calamari with Basil Lime Mayo
- Penne al Salmone (Creamy Salmon Pasta)
- Fried Sardines
- Baked Greek Cod with Lemon and Garlic
- Sheet Pan Mediterranean Cod
- Tomato and Garlic Poached Fish
- Spanish Garlic Shrimp
- Baked Hake Fillet with Romesco Sauce
- Tuna Stuffed Peppers
- Grilled Whole Fish with Italian Bread Salad
- Mediterranean Fish and White Bean Skillet
- Mediterranean Baked Fish with Artichokes and Olives
- Whole Pan Grilled Tilapia with Olive Herb Sauce
- Grilled Salmon Kabobs
- Seafood Paella Valenciana
- Spicy Sardine Pasta
- Turkish Anchovy (Hamsi)
- Mediterranean Salmon
- Salpicón de Mariscos (Seafood Salad)
- Salmon al Cartoccio (oven steamed salmon)
- Roasted Branzino with Lemon and Calabrian Chili Crisp
- Pasta with Swordfish
- Turkish Fish Balls – Balik Koftesi
- Italian Cod with Tomato Sauce
- FAQs about Mediterranean Fish
One of the key aspects of Mediterranean cooking is its reliance on local and seasonal ingredients. This not only ensures the freshest possible taste, but also supports sustainable fishing and farming practices.
Whether you’re preparing a quick weeknight meal or hosting a dinner party, these Mediterranean fish recipes are sure to impress with their vibrant colors and mouth-watering aromas.
For more seafood recipes, check out also these 10 Delicious Seafood Ravioli Recipes and these 10+ Italian Seafood Dishes You've Probably Never Heard of.
History and Culture of Mediterranean Seafood
The Mediterranean region has a rich history that dates back thousands of years, and its cuisine is deeply intertwined with this history. Seafood has always played a crucial role in the diet of Mediterranean people, thanks to the region's extensive coastline and abundant marine life. The ancient Greeks and Romans were among the first to develop sophisticated methods of fishing and preserving fish, including salting and smoking.
In many Mediterranean cultures, fish is more than just food; it’s a symbol of prosperity and community. Festivals and family gatherings often feature elaborate fish dishes, showcasing the cook's skill and the quality of the local catch. From Spanish paella to Italian branzino, each region has its own unique way of preparing seafood, reflecting the diverse cultural influences that have shaped the Mediterranean diet over centuries.
Baked Sea Bream with Orange and Lemon
The sweetness of the orange and the tartness of the lemon gives this delicate fish a citrusy aroma which will make your tastebuds dance of joy. You can use the same recipe to grill the fish on the barbecue or to bake it in the oven, depending on the season.
Oven Baked Crispy Calamari with Basil Lime Mayo
Crispy fried calamari is one of the most delicious things on this planet. But you can also enjoy their delicious flavor with this guilt-free version of oven-baked calamari. The same crispiness but less fat.
Penne al Salmone (Creamy Salmon Pasta)
This Creamy Salmon Pasta is a classic Italian pasta dish, very common in the 80s and 90s, but can still be found in many restaurants. It has the delicate, buttery taste of salmon and a creamy silky texture.
Fried Sardines
Crispy Fried Sardines are a decadent appetizer or satisfying summer lunch! This classic Italian recipe is flavored with lemon, parsley, oregano and garlic and fried until perfectly golden brown. You’ll adore every satisfying bite!
Baked Greek Cod with Lemon and Garlic
This easy baked Greek cod recipe with lemon and garlic is simple to prepare and delicious to eat! The mild, flaky texture of the cod blends with the boldness of Mediterranean spices and it comes together with a zesty lemon garlic sauce. Greek cod takes less than 30 minutes, uses easy to find ingredients and is gluten-free with an easy dairy-free option.
Sheet Pan Mediterranean Cod
You’ve got to try this insanely delicious sheet pan Mediterranean cod recipe for flaky, perfectly cooked cod filets that are deeply flavored. This quick meal has classic Greek ingredients that you will love. Briny olives and capers get paired with fresh lemon and creamy feta cheese for a crave-worthy result. If you are after a clean-eating, light recipe, this Mediterranean-baked cod is the one!
Tomato and Garlic Poached Fish
Tomato and garlic poached fish–also known as acqua pazza–is proof positive that fish doesn’t have to be fried or smothered in anything to be comfort food. Moist, flaky fish is perfectly cooked in a rich, garlicky, slightly spicy tomato broth. I add kalamata olives for a bit of briny kick and serve the fish over oven-toasted crostini. It’s also easy enough for weeknights!
Spanish Garlic Shrimp
Spanish garlic shrimp is an easy to make seafood appetizer and a crowd pleaser. With a quick prep and cooking time it makes a great last-minute appetizer for any occasion!
Baked Hake Fillet with Romesco Sauce
Baked hake fillet served with romesco sauce & sautéed sugar snap peas & capers, may sound fancy & difficult but this recipe is easy-peasy. The no-cook sauce and the fish taking under 10 minutes to cook means that this dish is a sub-30 minute wonder. A perfect dish for a date night or a dinner party!
Tuna Stuffed Peppers
Cool, crisp tuna stuffed peppers are a fast and easy recipe for lunch or a light dinner. Brown rice makes them extra hearty, and they’re packed with Mediterranean flavors from hummus, Greek olives, and a sprinkle of feta cheese.
Grilled Whole Fish with Italian Bread Salad
Grilled whole fish with Italian bread salad is the perfect summer recipe. Juicy flesh is hidden under crispy skin and served on a bed of grilled vegetables & bread.
Mediterranean Fish and White Bean Skillet
This baked Mediterranean Fish and White Bean Skillet combines that sunny region’s classic ingredients for the perfect healthy dinner! Flaky baked 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!
Mediterranean Baked Fish with Artichokes and Olives
Mediterranean Baked Fish with Artichokes and Olives is an easy, fast, and incredibly healthy dinner perfect for any night of the week. In this beautiful dish, you will discover tender baked white fish smothered in a light tomato sauce and topped with delicious artichoke hearts, capers, lemon, and feta cheese.
Whole Pan Grilled Tilapia with Olive Herb Sauce
This easy and impressive Grilled Whole Tilapia can be prepared on the stove top or outdoor grill. And the Mediterranean olive herb sauce makes this gorgeous dish unforgettable - perfect for a weekend dinner party but quick enough for busy weeknights at home.
Grilled Salmon Kabobs
Marinated grilled salmon kabobs are my summer go-to for a quick high protein main dish. Fresh salmon is marinated with garlic, herbs, and lemon, then grilled until tender and flaky.
Seafood Paella Valenciana
Paella may be one of the most popular rice recipes coming from Spain. And Paella Valenciana is amongst the most popular variations! This one pot paella recipe is brought together with a wonderfully hearty mix of chicken and seafood.
Spicy Sardine Pasta
Fra Diavolo – a spicy Italian sauce – is wonderful with any kind of fish or shellfish. It is often made with shrimp – but sardines are a fabulous way to give new life to this recipe.
Turkish Anchovy (Hamsi)
While the fish can be baked or poached, it’s simply best when it is fried. This intense flavored little fish is cooked whole, coated in a little flour, and placed in a wheel formation around the frying pan.
Mediterranean Salmon
This Mediterranean Salmon recipe is light, healthy and full of your favorite Mediterranean ingredients. Salmon is brushed with an olive oil, lemon glaze and topped with fresh vegetables, olives, feta cheese and fresh herbs. You will love this salmon recipe in the summer months!
Salpicón de Mariscos (Seafood Salad)
This easy salpicón de mariscos (seafood salad) appetizer is made with a combination of fresh seafood, crisp bell peppers, cucumber, slivers of onion and the BEST lime vinaigrette! It’s delicious to serve at tapas parties, summer potlucks or as a light lunch.
Salmon al Cartoccio (oven steamed salmon)
Salmon Al Cartoccio is also known as “Salmon in a Bag” and it’s a traditional Italian method of cooking salmon! Simply wrap your salmon fillet in a parchment paper packet, drizzle with some olive oil, and put it in the oven. In less than 15 minutes, it steams into the most beautifully moist and flaky fish.
Roasted Branzino with Lemon and Calabrian Chili Crisp
Enjoy this easy and impressive recipe for lemony whole-roasted branzino brushed with a homemade brown butter and hazelnut Calabrian chili crisp.
Pasta with Swordfish
Bring a taste of Sicily to your table in under one hour with this authentic swordfish pasta. This stunning recipe combines swordfish with ripe cherry tomatoes, fried eggplant, aromatic herbs and lemon. This is a simple recipe packed with fresh Mediterranean flavor.
Turkish Fish Balls – Balik Koftesi
Whether you call these delicious Turkish Fish Fritters by other names such as Turkish Fish Kofte, Fish Fritters, Fish Cakes or any other similar translation, Balik Koftesi are herbaceous and delicious. They make a great addition to brunch of even just as a snack with maybe some tzatziki or this Mint Yogurt Sauce.
Italian Cod with Tomato Sauce
Flaky poached cod prepared Roman Italian style with a delicious tomato sauce. This is a version of Baccalà al pomodoro alla Romana, an authentic Italian dish using dried salted cod. This recipe uses fresh cod which is more easily available. Either way, this is a delicious Italian style fish dish!
FAQs about Mediterranean Fish
Yes, you can use frozen fish for Mediterranean recipes. Just make sure to properly thaw the fish before cooking. Thaw it in the refrigerator overnight or use the defrost setting on your microwave. Fresh fish is always preferred for the best flavor and texture, but frozen fish can be a convenient and tasty alternative.
Common side dishes for Mediterranean fish recipes include roasted vegetables, couscous, quinoa, and fresh salads. Grilled zucchini, eggplant, and bell peppers are popular vegetable choices. A simple Greek salad with tomatoes, cucumbers, red onion, and feta cheese also pairs wonderfully with Mediterranean fish dishes.
Yes, Mediterranean fish recipes are generally very healthy. They often use heart-healthy ingredients like olive oil, fresh vegetables, and herbs. Fish is a great source of lean protein and omega-3 fatty acids, which are beneficial for heart health. The Mediterranean diet as a whole is known for its health benefits, including reducing the risk of heart disease and promoting overall well-being.
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