How to Use Seafood in a Mediterranean Diet

Get the catch of the day to reap the many health benefits of a Mediterranean diet. Fish and shellfish are excellent sources of protein, vitamins and minerals, minus the saturated fat. In addition, fatty fish like salmon is a great source for Omega-3 fatty acids, which are important for a strong immune system and good vision.

Instructions

Difficulty: Moderately Easy

1. Eat a wide variety of fish and shellfish at least once or twice a week. If you are not prone to serving fish, ease it into your diet by replacing one meat meal per week with one made of fish. Fish contains the "good fat" that you need as part of a balanced diet. To incorporate more seafood into a Mediterranean diet, make tuna salads, paella and fish-based soups.
2. Eat protein-rich seafood to better your health. Herring, flounder and salmon are high in protein and cholesterol-lowering properties. These fish can also be cooked in a number of ways, such as broiling, smoking, baking and poaching.
3. Include more than just fish in your cooking. Although fish is the common choice for many people on the Mediterranean diet, options like shrimp, crab and mussels are perfectly acceptable and may help lower your risk of cardiovascular disease.
4. Prepare your seafood with the signature ingredients popular in a Mediterranean diet. Use marinades made with olive oil, garlic and spices. To bread the fish, use whole wheat flour and then sauté or fry the filets in mild olive oil and sprinkle with Italian flat-leaf parsley.
5. Cook your fish properly. If you overcook fish it becomes tough and hampers the flavor. You will know if the fish is cooked when its flesh turns opaque and begins to flake easily when poked with a fork. Cooking times vary with each cut of fish, but a basic rule of thumb is to cook filets 10 minutes per each inch of the fish.

Tips & Warnings

• Use anchovies in meals and marinades. A member of the herring family, some find these tiny silver fish a bit strong and salty. However, they are a great source to help raise your good cholesterol. Try anchovy paste in your Caesar salad dressing to get the benefit of this misunderstood little fish.
• Some might stave off fish due to the risk of mercury and possible contaminants in fish. You can find fish that have lower levels of mercury and, overall, the risk from mercury and contaminants is outweighed by the benefits of eating fish high in Omega-3 fatty acids.