May is Mediterranean Diet Month, which makes it the perfect time to revisit the Mediterranean Diet Pyramid – especially a category that is often under-consumed: seafood.
When a nutrition scientific advisory panel met in 2008 to update the Mediterranean Diet Pyramid first introduced by Oldways and the Harvard School of Public Health in 1993, one of the major changes was making fish and seafood more prominent. The reason? Ongoing research studies concluded that consuming seafood and fish, particularly fatty fish high in Omega-3s, twice a week, was particularly good for brain and heart health.
Seafood has withstood the test of time, and this recommendation remains the same in 2025. It is rich in nutrients that help support optimal health at all life stages, from pregnancy and early childhood to growing teens and aging adults. The nutrients in seafood – such as Omega-3 fatty acids, vitamin D, selenium and B vitamins – help support heart health, reduce the risk of diabetes and heart disease, lower chronic systemic inflammation, protect the eyes, support the immune system and boost brain health, including early brain development.
With all of these benefits and more, it’s no surprise that the Dietary Guidelines for Americans and the Mediterranean Diet Pyramid encourage eating seafood at least two times each week. However, according to the 2025 Dietary Guidelines for Americans, almost 90 percent of Americans do not do so.
So, whether you are a regular seafood enjoyer or want to become one, the bountiful and delicious Mediterranean Diet is the perfect place to start…
Salmon Recipes
Spicy Salmon: This delicious recipe is one of many from our book, Make Every Day Mediterranean, an easy-to-follow four-week meal plan. You can use this fragrant marinade with just about any kind of seafood, but the flavors work especially well with salmon.
Provençal Salmon: We just got back from a culinaria to Provence, and this salmon recipe utilizes some of the heritage ingredients we indulged in most often. This flavorful recipe is bursting with bright and briny flavors of lemon juice and olives.
Salmon-Stuffed Acorn Squash: Salmon is delicious and healthy whether fresh or canned. This simple recipe requires very little chopping and makes great use of affordable tinned salmon.
Tuna Recipes
Tomato Salad El Alfama: This light tuna and tomato salad is quintessential Mediterranean Diet: simple, clean, fresh, healthy, and tasty. It takes almost no time at all to make, with just a few ingredients tossed with basil leaves, extra virgin olive oil, salt and pepper.
Tuna Penne Niçoise: Seafood and pasta lovers alike will love this meal, packed with protein and omega-3s. Everything that’s appealing about the traditional French Niçoise salad applies to this easy weeknight supper. Colorful, flavorful and healthy, it also comes with a friendly price tag.
White fish Recipes
Tomato and Cod Stew with Fennel and Orange: This hearty seafood stew is full of Mediterranean flavors. We used cod, but feel free to use whatever white fish is available near you.
Tunisian Poached Fish: Gently poached halibut, olives, lemon, spices and walnuts partner up to create this savory and satisfying meal. Not only do walnuts contribute crunch to this recipe, but they also contribute plant-based omega-3 fatty acids.
White Fish Garnished with Lemon, Extra Virgin Olive Oil, Herbs and Capers: If you’re looking to maximize flavor with limited time, this the quickest, most delicious dish you can make! It is truly Mediterranean.
Shrimp and Shellfish Recipes
Shrimp Saganaki with Greens: In this twist on Greek saganaki, made with shrimp instead of mussels, the shrimp’s sweetness balances the stew’s lemony broth, herbs and salty feta cheese.
Mussels with White Wine Sauce: This meal looks impressive despite being simple to prepare. Mussels, like other shellfish, are packed with nutrients, antioxidants, protein and heart-healthy omega-3s.
Mediterranean Shrimp Kabobs: This is a great dish to prep ahead, as you can marinate the shrimp in the refrigerator while you’re at work or school for a quick turnaround in the evening. Try experimenting with different vegetables, including onions, zucchini or bell peppers.
Sardines
Sardines and Currants with Roasted Pine Nuts: Sardines are a central fixture in the world of Mediterranean fish, with a rich flavor and texture. In this dish, whole sardines are well worth the extra effort they take to prepare and are broiled and served with a flavorful wine sauce.
These recipes just scratch the surface of the endless culinary possibilities seafood presents! Whether you prefer to let the terroir of the sea do most of the talking, or you would rather let other herbs, spices or seasonings shine instead, it is well worth finding recipes you love so there’s seafood on your plate, twice a week.
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