*For those who are new here, please note that you can click here and check the previous days. Also, this challenge is not a strict diet plan but a series of mini-challenges to establish healthy Mediterranean diet habits. I do include links and suggestions for recipes, if you want a menu plan you can go here for a 5-day mix and match plan. For a longer comprehensive 14-day plan along with 100 recipes you can consider my new book.
Hello everybody! Welcome to Day #9 of the 21 Day Mediterranean Diet Challenge! Today we will talk about fish.
We often associate the Mediterranean diet with fish. Yes, there is fish, but let’s clear up a common misconception: The Mediterraneans do not eat fresh fish every day. As I mentioned in an earlier challenge, they consumed mostly small fish like sardines and anchovies and those that lived in the mountainous regions often ate cured or marinated fish and again consumed it as a side dish. A fine example of this is eating marinated sardines along with a bowl of lentil soup. Those who lived near the coast had easier access to fresh fish, while those who lived in mountainous areas bought their fish from the fishmonger who would come once or twice a week in summer, less often in the winter, if at all.
The point is that you do not need to look for expensive fresh fish to follow a Mediterranean diet, even the Mediterraneans did not do that.
Fish and seafood are a great source of protein, vitamins and minerals, omega-3 fatty acids but low in calories and fat. Generally, it is recommended that we eat fish twice a week. The reality is that many of us do not eat fish even once a week. Many of us think that it is a lot of work, we never prepare fish at home and because really it is not part of our weekly routine. No worries, see below for some easy ways to incorporate fish in your diet:
Easy Ways to Eat More Seafood
- Use frozen fish. It is easy to roast fish or lightly pan fry it. Serve with a large green salad or cook with vegetables in the oven. Serve it with this antioxidant rich and delicious dressing: Mix 2 parts olive oil, 1 part lemon juice and oregano to taste in a bowl or a jar, until sauce starts to thicken.
- Consider canned fish, it is an easy way to incorporate fish in your weekly menu. Stop considering canned fish a poor man’s food, it is rich in essential fatty acids. Serve canned fish along beans such as lentils and chickpeas or add them to pasta, like in this delicious Italian dish Pasta Puttanesca
- Choose grilled fish when eating out. It’s a great opportunity to get some good fish plus you have a healthier meal than eating something else.
- Consider other types of seafood too. Shrimp, kalamari, octopus, crab,
- Try these recipes: