Mediterranean Diet Grilled Fish Recipe


A Mediterranean diet is the healthiest way to eat, and it can help you live a longer, healthier life. One of the staples of this diet includes seafood. With the Mediterranean Diet, fresh fish is eaten at least once a week.

Fish is a fabulous source of vitamin D, which is important for your immune system. Fish intake has been associated with a 5-20% reduction in the risk of developing type 2 diabetes. In addition, fish provides magnesium and selenium, two minerals that have been shown to reduce the risk of colon cancer as well as prostate cancer in men who eat fish at least once per week.

Fish is usually grilled or fried on top of vegetables, which makes it very healthy and tasty. Fish contains essential omega-3 fatty acids that are important for the normal function of our brain and nervous system.

This recipe is for all of you fish lovers out there – and we don’t discriminate, no matter if it’s a whitefish, a trout, or even salmon. What you have to do is marinate the fish in the juices of fresh lemon for at least one hour before cooking it. You can either grill it or bake it in the oven with some olive oil on top, and then afterward serve with sautéed potatoes and vegetables.

1. Consume local
Even more true for seafood, this choice of consumption reduces the environmental impact of their exploitation. Buying local means respecting the rhythm of the fishing seasons. For more information:

2. Slowly thaw
As fish have delicate flesh, it is preferable to thaw them in the refrigerator to promote homogeneity in the thawing and thus avoid spoiling the flesh. This method makes it possible to obtain a texture that comes as close as possible to that of a fresh fish.

3. Good broth
If the fish is poached, it is essential to flavor your broth so that it in turn flavors the fish. In water, the fish will lose much of its flavor and fat. Spices, herbs, vegetables, and fish trimmings (head, fins, bones, etc.) are the foods designated for a famous broth.

4. Marinated to the point 

Marinating fish not only increases the tenderness of the flesh, but also the aromas. Particularly true for white fish, with a subtle taste, a simple marinade of lime juice, oil, onion, garlic, soy, and fresh basil will make a cod fillet explode with flavors. Twenty minutes are enough for the flesh to begin to absorb a marinade. If the latter is rather acidic, do not exceed an hour to prevent the flesh from cooking.

Mediterranean Diet Grilled Fish Recipe

Difficulty: Beginner
Servings: 8


Morning summertime breakfast, light lunch, or simple dinner recipe – this Mediterranean grilled fish is sure to please! Grilling fish is a great way to enjoy this healthy protein without having to worry about the hassle of cooking it.



  1. Prepare grill for high heat cooking.

  2. Cut fish into 2-inch pieces.

  3. Mix garlic, lemon juice, oregano, paprika and salt and pepper to taste.

  4. Coat fish with mixture on all sides and place on grill for approximately 5 minutes or until done (do not cook until fish flakes).

  5. Serve with fresh salad (optional).

  6. Garnish with lemon wedges (optional).

Nutrition Facts

Amount Per Serving
Calories 227kcal
% Daily Value *
Total Fat 12g19%
Cholesterol 31mg11%
Sodium 468mg20%
Protein 43g86%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


-This is an excellent dish to prepare the evening before and grill in the morning. Allow fish to cool and refrigerate. Remove fish from refrigerator and bring to room temperature before grilling.

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