Best Fish to Include in a Mediterranean Diet

Picture eating by the coast of Greece or southern Italy. The smell of grilled fish fills the air, mixing with the sea breeze and fresh herbs. The Mediterranean is more than a holiday spot. It’s also home to one of the healthiest diets in the world. Central to this lifestyle? Seafood.

The Mediterranean diet is known for heart health, longer life, and reducing inflammation. Fish is a key part of this diet. But which types are best? How often should you eat them? And what are the tastiest ways to prepare them?

This guide explores the best fish for a Mediterranean diet. You’ll find fish rich in omega-3s, simple seafood meal ideas, and tips from experts. Whether you love seafood or are just getting started, you’ll discover tasty ways to enjoy fish. Your body and taste buds will thank you!

Why Fish is a Cornerstone of the Mediterranean Diet

Nutritional Superpowers

Fish is a lean protein rich in essential nutrients like:

• Omega-3 fatty acids: Protect brain and heart health
• Vitamin D: Supports bone health and immunity
• B vitamins: Important for energy and metabolism
• Selenium and iodine: Essential for thyroid function

A Smart Swap

Replacing red or processed meats with fish helps:

• Lower cholesterol levels
• Reduce inflammation
• Improve blood vessel function

Eating fatty fish regularly can lower the risk of heart disease, stroke, and depression.

How Often Should You Eat Fish on a Mediterranean Diet?

According to the Mediterranean Diet Pyramid, aim for two to three servings per week of fish or seafood. This can include:

• Grilled fillets
• Baked or roasted fish
• Stews and soups
• Lightly seared or pan-fried dishes

Be sure to include both fatty and lean fish varieties to get a range of benefits.

Best Mediterranean Fish Options (And Why They’re Great)

Let’s explore the top fish to prioritise, from nutritional value to taste and versatility.

1. Sardines

Why they’re great:

• High in omega-3s
• Rich in calcium (you eat the bones!)
• Affordable and widely available

Meal idea: Toss sardines into a salad with cherry tomatoes, olives, and a lemony olive oil dressing. Opt for sardines packed in water or olive oil, not brine.

2. Mackerel

Why they’re great:

• Omega-3 powerhouse
• Bold flavour and meaty texture
• Good source of vitamin D and selenium

Meal idea: Grill with garlic, oregano, and lemon – serve with grilled courgettes or aubergines.

3. Salmon

Why they’re great:

• Rich in EPA and DHA (long-chain omega-3s)
• High in protein and B12
• Versatile for many dishes

Meal idea: Baked salmon with a Mediterranean herb crust and roasted root vegetables.

Note: While not native to the Mediterranean, salmon is still widely accepted in modern Mediterranean-style diets.

4. Anchovies

Why they’re great:

• Intense flavour, small size = big punch
• High in omega-3s, low in mercury

Meal idea: Add to pasta sauces, tapenades, or salads for a briny boost. Rinse canned anchovies to reduce salt content.

5. Sea Bass (Branzino)

Why they’re great:

• Mild flavour, tender flesh
• Commonly used in coastal Mediterranean cuisine

Meal idea: Whole grilled branzino with thyme, lemon, and olive oil – a classic!

6. Cod

Why they’re great:

• Lean, flaky white fish
• Excellent source of iodine and B6

Meal idea: Baked cod with tomatoes, olives, capers, and garlic – a one-pan wonder.

7. Tuna

Why they’re great:

• Protein-rich and filling
• Good source of selenium and niacin

Meal idea: Mediterranean tuna salad with chickpeas, red onion, herbs, and lemon dressing.

Caution: Choose light tuna and consume in moderation to avoid mercury buildup.

8. Gilthead Sea Bream (Dorada)

Why they’re great:

• Mild and sweet flavour
• High in protein, low in fat

Meal idea: Pan-fried with garlic, rosemary, and a squeeze of fresh lemon.

Fresh, Frozen or Canned: Does It Matter?

Fresh fish is ideal, especially when locally sourced. But frozen and canned fish are perfectly suitable and often more affordable.

• Read labels for added salt or preservatives
• Choose fish canned in water or olive oil
• Defrost frozen fish in the fridge overnight

Bonus: Canned fish like tuna, sardines, and anchovies are pantry staples that make Mediterranean eating easy.

Seafood Meal Ideas Inspired by the Mediterranean Coast

1. Greek-Style Grilled Fish

Marinate white fish fillets in olive oil, lemon juice, garlic, and oregano. Grill and serve with roasted potatoes and a tomato-cucumber salad.

2. Sicilian Tuna and Olive Pasta

Use canned tuna, sautéed onions, garlic, olives, capers, and parsley with whole grain pasta. Finish with a splash of lemon juice.

3. Spanish Seafood Paella

A mix of prawns, mussels, and white fish over saffron-infused brown rice. Add peas, peppers, and a generous drizzle of olive oil.

4. Provencal Fish Stew (Bouillabaisse)

A tomato-based stew with garlic, fennel, orange zest, and a mix of cod and sea bass. Serve with crusty whole grain bread.

Balancing Sustainability with Nutrition

Eco-Friendly Choices

Overfishing is a concern in the Mediterranean, so consider these tips:

• Check for MSC-certified or sustainably sourced fish
• Buy from local fishmongers who support responsible fishing
• Choose small, oily fish (sardines, anchovies) over large predators

Health Considerations: Mercury and Other Contaminants

Mercury Levels by Fish Type

• Low: Sardines, anchovies, salmon, sea bream
• Moderate: Tuna (light), mackerel (Atlantic)
• High: Swordfish, king mackerel, tilefish (avoid or limit)

How to Stay Safe

• Limit high-mercury fish to once per month
• Diversify your fish choices
• Include more small oily fish for maximum benefit

Ideas for Eating More Fish

• Batch cook grilled fish and store it in the fridge
• Stock up on canned sardines, tuna, and anchovies
• Try one new recipe per week
• Pair with grains and greens for balanced meals
• Keep it simple: olive oil + lemon + herbs = magic

Conclusion: A Sea of Flavour and Health Awaits

Adding more fish to your Mediterranean diet is one of the simplest, most flavourful ways to boost your heart, brain, and overall well-being. From humble sardines to elegant branzino, there’s a seafood option for every taste and budget.

Ready to give it a go? Start with one new fish dish this week. Whether it’s a quick tuna salad or a Mediterranean-style fish bake, you’ll soon discover that healthy eating can be deeply satisfying.