Guilt-Free Mediterranean Fish Recipes

Mediterranean Fish Recipes

Here are a couple of Mediterranean fish recipes that I’m sure you will enjoy. I love the Mediterranean diet. There are so many healthy aspects to it.

These fish recipes are delicious and very healthy, full of good omega-3 fats and only a small amount of total fat.

The tomatoes and other vegetables are good sources of anti-aging antioxidants. This is truly guilt-free eating.

Mediterranean Baked Fish Recipe


Mediterranean Fish Recipes
Love this family outing.. FISHING!
  • 1 or more tablespoons of olive oil (enough to coat the bottom of the skillet)
  • 1 yellow or red onion sliced thinly
  • 4 tablespoons dry white wine
  • 1 can diced tomatoes
  • 8 pitted black olives, sliced
  • ½ cup fresh cilantro, chopped
  • 1 clove garlic, chopped
  • 1 red pepper, sliced or chopped
  • ¼ teaspoon coarse ground black pepper
  • 4 fish fillets (mahi-mahi or whatever looks fresh at the grocery store)

It is important to use wild caught fish in all your Mediterranean fish recipes. Never buy farm raised.


Preheat your oven to 450 and heat the oil in a skillet large enough to hold the red pepper, onions, tomatoes, olives, garlic, cilantro and wine. Sauté the onions and the red pepper first until they are tender but not overdone. Then add all of the other ingredients except the fish and simmer until the mixture is bubbly, about a minute.

Arrange the fish fillets in a single layer in a baking dish and cover with the vegetable mixture. Bake for 15 to 20 minutes until the fish flakes easily with a fork.

You can use any fish you like with both of these Mediterranean fish recipes. You can even make it into a Mediterranean salmon recipe. Although salmon is a cold-water species and not a traditional part of Mediterranean cuisine, I have found that the spices and tomato mixture work well with the fish.

I usually cook the salmon a bit longer than other fish. It sometimes takes more time than other varieties depending on thickness.

Mediterranean Seafood Recipe

Both of these Mediterranean fish recipes could be served with a yummy Greek salad and a side of brown rice or brown rice pasta for a complex carb.


Mediterranean Fish Recipes

  • 1 or more tablespoons of olive oil (enough to coat the bottom of the Dutch oven)
  • 1 yellow or red onion chopped
  • 1 clove garlic, chopped
  • ½ pound Roma tomatoes, chopped
  • ½ cup fresh cilantro, chopped
  • ¼ teaspoon crushed red pepper flakes
  • 1 cup clam juice
  • ½ cup white wine
  • 1 small can tomato paste
  • 1 pound fish fillets, cut into 1 inch cubes
  • 1 pound shrimp, large and uncooked
  • ½ pound scallops


Heat the oil in your Dutch oven and add the onions and garlic. Sauté just until the onion is tender. Add the tomatoes, cilantro and red pepper flakes. Cook and stir until the tomatoes are tender. Add the clam juice, wine and tomato paste. Bring the mixture to a boil. Reduce the heat to medium or low depending on your stove. Cover and simmer for 10 minutes, stirring occasionally.

Add the seafood. Cover and simmer for 10 minutes more or until the fish flakes easily with a fork, the shrimp are pink and the scallops are opaque. Avoid overcooking. The shrimp will get tough and the tomatoes can burn.

Have fun with these and enjoy. Experiment with different types of fish or seafood and you will never get bored.