Remove the chicken from the fridge 30 minutes before cooking and bring to room temperature.Cover the bowl and refrigerate overnight (if you are rushed for time, you can marinate the chicken for 1 hour longer marination equals more flavour). Add the chicken and massage the marinade into the flesh. Combine the garlicky marinade ingredients in a large non-reactive bowl.Lightly score the thick part of the chicken thighs with a couple of incisions to help the meat cook evenly.½ tsp cayenne pepper (add more for extra spice).Throw in parsley at the last minute and serve. When the sauce is lightly bubbling, add your chunks of fish and shellfish. Add a splash of white wine before pouring in fish stock and orange zest. Simply lightly fry onion, garlic and chilli until soft and then add chopped tomatoes and tomato puree.

This dish works well with fish like cod or halibut, as well as clams, prawns and mussels. Most types of fish and seafood work in this type of dish, although firm white fish and shellfish are particularly suited to stews. They are delicious served with thin slices of bread drizzled with olive oil and can be made in big batches to feed several people. You might not think that summer is a time for stew, but seafish varieties are light and feature fresh flavours that work perfectly with the season. Serve up with salad or cous cous for a fast and tasty dish. Place your fillets or whole fish in a bowl and pour over your marinade, making sure you rub it into the fish really well.Ĭook on a barbecue or under the grill for a great flavour. If you’re keeping them whole, cut some shallow slices down each side of the fish. You can either keep your sardines whole or fillet them depending on your preference. To grill your sardines in a Mediterranean-inspired way, mix lemon juice, garlic, chilli and lemon zest in a small bowl with some olive oil to form a marinade. They are also easy to cook and offer a really tasty flavour, especially when you keep the recipe simple. Sardines are an oily fish and so are a great source of omega-3 fatty acids.

Serve up with a side salad or as it is for a delicious and surprisingly filling Mediterranean fish dish. Roast everything for around 20 minutes or until the fish is cooked through and the vegetables are soft. Put all of your sliced vegetables on greaseproof paper on a baking tray before placing your fish on top.ĭrizzle some olive oil, a splash of white wine and lemon juice over everything before adding a sprinkling of salt, pepper and paprika. It can also mean you use less oil, which makes the dish healthier overall.Īll you need is fresh fish fillets, such as cod or basa, mixed cherry tomatoes, peppers, garlic, chickpeas and – if you you eat meat – chorizo. With this in mind, here are some simple options for fish dishes that will fit with your Mediterranean diet and are perfect for warm summer days: One pan fish dishĬooking everything in one pan is quick, easy and a great way to get all your flavours to combine. Couple this with other ingredients that are broadly used in Mediterranean cooking and you’re left with healthy and delicious dishes that are reasonably easy to make. Low in fat and high in vegetables and fruit, this diet is the perfect option for helping you lose weight and improve your overall health, especially if you opt for a lot of fish dishes.įish is a good source of omega-3 fatty acids and minerals, as well as being high in protein and low in fat.

Not only does the Mediterranean diet include a great range of flavours, it is also a really healthy option.

Mediterranean diet fish recipes