You might not think that summer is a time for stew, but seafish varieties are light and feature fresh flavours that work perfectly with the season. Serve up with salad or cous cous for a fast and tasty dish. Place your fillets or whole fish in a bowl and pour over your marinade, making sure you rub it into the fish really well.Ĭook on a barbecue or under the grill for a great flavour. If you’re keeping them whole, cut some shallow slices down each side of the fish. You can either keep your sardines whole or fillet them depending on your preference. To grill your sardines in a Mediterranean-inspired way, mix lemon juice, garlic, chilli and lemon zest in a small bowl with some olive oil to form a marinade. They are also easy to cook and offer a really tasty flavour, especially when you keep the recipe simple. Sardines are an oily fish and so are a great source of omega-3 fatty acids. Serve up with a side salad or as it is for a delicious and surprisingly filling Mediterranean fish dish. Roast everything for around 20 minutes or until the fish is cooked through and the vegetables are soft. Put all of your sliced vegetables on greaseproof paper on a baking tray before placing your fish on top.ĭrizzle some olive oil, a splash of white wine and lemon juice over everything before adding a sprinkling of salt, pepper and paprika. It can also mean you use less oil, which makes the dish healthier overall.Īll you need is fresh fish fillets, such as cod or basa, mixed cherry tomatoes, peppers, garlic, chickpeas and – if you you eat meat – chorizo. With this in mind, here are some simple options for fish dishes that will fit with your Mediterranean diet and are perfect for warm summer days: One pan fish dishĬooking everything in one pan is quick, easy and a great way to get all your flavours to combine. Couple this with other ingredients that are broadly used in Mediterranean cooking and you’re left with healthy and delicious dishes that are reasonably easy to make. Low in fat and high in vegetables and fruit, this diet is the perfect option for helping you lose weight and improve your overall health, especially if you opt for a lot of fish dishes.įish is a good source of omega-3 fatty acids and minerals, as well as being high in protein and low in fat. Using all the principles and ideas behind what makes the diet so successful, here are 25 recipes broken down by course to plan the ultimate Mediterranean diet feast.Not only does the Mediterranean diet include a great range of flavours, it is also a really healthy option. There are no processed foods on the Mediterranean diet, and most ingredients are freshly made and/or sourced locally. Think foods such as olives and olive oil, fresh fish, tomatoes, chicken, cucumber, eggplant, chickpeas, lemon, and garlic. Often, the Mediterranean diet is touted as a healthy way of eating, and it's something many people all over the world have picked up on. It's a way of eating that speaks to the terrain, culture, and what's available, and what's been around for millennia. In general, seafood, poultry, beans, and eggs are more common on the Mediterranean diet menu than red meat and sugar-filled foods. Though the specific meals in these countries aren't exactly the same, the ingredients used follow similar guidelines: most foods are plant-based rather than animal-based and the majority of fats are healthy fats such as those found in fish, olives, and nuts. The Mediterranean diet is a way of eating that features foods and dishes commonly found in countries that border the Mediterranean Sea.
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