20 Fresh Mediterranean Salmon Recipes That Are Perfect for Weeknights (2024)

FAQs

Is salmon good for a Mediterranean diet? ›

Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Stay away from deep-fried fish. Get nuts. Each week, aim to eat four servings of raw, unsalted nuts.

The Mediterranean Sea is a sea located in the Mediterranean Basin. It covers approximately 2,000,000 square kilometres, and includes the coasts of Europe, Africa, and Asia. Actually, there are no salmon in the Mediterranean Sea.

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Serving suggestions

I served this salmon on a bed of pearled couscous and arugula. Or, swap out the couscous for another grain like brown rice, farro, lentils, or pasta. For those after some heartier sides with a bit more bulk and starch, definitely go with orzo lemon salad, vegan pasta salad, or mashed red potatoes.

Spices: Dried spices, such as onion powder, garlic powder, and cumin, can add depth of flavor to salmon. Smoked paprika or sweet paprika can add smokiness to the salmon. To add heat, try chili powder, cayenne pepper, jerk seasoning, Cajun seasoning, or Chinese five-spice powder.

Fish grown on farms are distinguished by an exceptionally good health condition. Norwegian salmon is today the most healthy among cultivated animals.

The United States, the European Union, and Japan are the largest consumers of salmon. The United States consumed approximately 420,000 metric tons, while the EU consumed roughly 1.2 million metric tons. Japan accounted for about 300,000 metric tons of consumption.

Coho Salmon. The coho salmon (Oncorhynchus kisutch) is a Pacific Ocean species which has recently been imported into Greece as eggs (from Canada) for experimental culture. Egg hatching and fry rearing have been done at Louros government hatchery using the same technology as for trout.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

On the Mediterranean diet, all foods are included. So the good news is, if you love potatoes (who doesn't?!) then you can continue eating them on the Mediterranean diet. Try our Roasted Mediterranean Potatoes made with herbs, heart healthy oil, and vitamin C-rich lemon!

What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.