1. Experiment with Different Types of Seafood
Seafood, including fish and shellfish, are an important part of the Mediterranean diet. If you have never been too keen on fish, step out of your comfort zone and try something new. You may be surprised at how tasty you find certain seafood dishes. A bonus of eating seafood in place of red meat and even poultry is that is contains hardly any fat and fewer calories, making it a perfect protein alternative for someone trying to lose weight.
2. Go Beyond Fish
Seafood encompasses a wide range of species, not just ordinary fish. Pick up some clams, mussels or lobster. Octopus, shrimp and oysters are also popular fare on the Mediterranean diet. Not only are these shellfish a decadent treat, they are very heart healthy and may even help lower cholesterol. You can eat shellfish alone, add it to soups and stews or serve it in a baked casserole.
3. Make Seafood Even Healthier
No matter what kind of seafood you choose, whether haddock or shrimp, cod or mussels, the way you prepare it is crucial to its overall health benefit. For example, even the leanest haddock becomes diet enemy number one when breaded and deep-fried. Ditto for frying shrimp or scallops or smothering flounder in a heavy cream sauce. To enjoy seafood a la Mediterranean, sauté it with a little olive oil (very heart healthy) and serve it with some whole grains, such as couscous or wild rice. For added flavor, throw some capers or lemons into the sauté pan. Simple is best when preparing seafood with a Mediterranean diet.
4. Look for Different Ways to Flavor Seafood and Fish
Fish and shellfish, like beef, pork and chicken, can be prepared in a variety of ways. Spices, herbs and oils can change the dynamic of a seafood dish. For traditional Mediterranean flavors, spice up seafood with garlic, chives, anise (similar to licorice), tarragon and thyme. For a sweeter flavor, try lavender, mint and chamomile. For an Italian influence use sage, rosemary, parsley, basil and oregano. While each of these flavor combination is inspired by the Mediterranean region, they are all different enough to add some variety to your lunch or dinner menu.
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