The best fish for a Mediterranean diet are oily, cold-water fish such as sardines, salmon, mackerel, anchovies and trout, plus lean white fish like cod and sea bass and shellfish such as mussels and prawns. Aim for fish or seafood at least twice a week, favor smaller fish that are lower in mercury, and cook them simply: grilled, baked or poached with olive oil, lemon and herbs.
Fish is one of the main protein sources in the traditional Mediterranean way of eating, which puts seafood ahead of red meat. Below you will find which fish to choose, why they matter, how much to eat, how to buy on a budget and easy ways to cook them.
Why fish matters on the Mediterranean diet
In coastal Mediterranean regions, fish and seafood have always been everyday foods. Nutrition guidelines that describe the Mediterranean pattern, including those from the American Heart Association and Mayo Clinic, recommend eating fish at least twice a week and choosing it more often than red or processed meat.
- Omega-3 fats: oily fish are the richest food source of the long-chain omega-3s EPA and DHA, which support heart health and are linked with lower triglycerides.
- High-quality protein: fish provides complete protein with less saturated fat than most red meat.
- Vitamins and minerals: fish supplies vitamin D, vitamin B12, iodine and selenium; small fish eaten with their bones, like sardines, also provide calcium.
- A healthier swap: part of the benefit comes from what fish replaces on the plate, typically processed and red meats.
The 10 best fish and seafood to eat
| Fish | Why it is a good choice | Easy way to eat it |
|---|---|---|
| Sardines | Very high in omega-3s, calcium (bones) and vitamin D; low in mercury and inexpensive | On whole-grain toast with tomato, or tossed through pasta |
| Salmon | Rich in omega-3s and protein; widely available fresh, frozen or canned | Baked with lemon and dill, or flaked into salads |
| Mackerel | One of the highest omega-3 fish; strong flavor | Grilled whole, or smoked mackerel on salads |
| Anchovies | Small, low-mercury and full of flavor | Added to dressings, sauces and pizza |
| Trout | Mild, affordable, often farmed sustainably | Pan-fried in olive oil with almonds |
| Herring | Oily fish with good omega-3 content | Marinated, or grilled |
| Cod | Lean, mild white fish and a good protein source | Baked with tomatoes, olives and capers |
| Sea bass and sea bream | Classic Mediterranean white fish | Roasted whole with herbs and lemon |
| Mussels and clams | Inexpensive, sustainable, rich in iron and B12 | Steamed with garlic, tomato and white wine |
| Prawns and shrimp | Quick-cooking lean protein | Grilled skewers, or with zucchini noodles |
Canned fish counts too. Canned sardines, salmon and mackerel are among the most practical, affordable ways to eat more fish. Choose products packed in water or olive oil and check the salt content.
How much fish should you eat?
Most guidance for the Mediterranean pattern suggests at least two servings of fish or seafood a week, with at least one of them an oily fish. The U.S. Dietary Guidelines and the FDA suggest at least 8 ounces (about 225 g) of seafood a week for adults eating around 2,000 calories a day. Many people following a Mediterranean style of eating have fish three or four times a week.
Mercury: which fish to limit
Most commonly eaten fish are low in mercury. The ones to limit are large, long-lived predatory fish such as swordfish, king mackerel, shark, tilefish and bigeye tuna. Pregnant or breastfeeding women and young children should follow the FDA “best choices” list, which favors fish like salmon, sardines, cod, trout, shrimp and canned light tuna.
Buying fish on a budget
- Use canned sardines, mackerel and salmon for at least one fish meal a week.
- Buy frozen fillets. They are usually frozen soon after catch and are often cheaper than “fresh” fish that has been thawed.
- Choose whole fish such as sea bream or trout and ask the fishmonger to clean them.
- Try mussels: they are among the cheapest seafood and cook in 5 minutes.
- Plan meals so leftover fish becomes the next day’s salad or wrap filling.
For more ways to save, see our guide to eating Mediterranean on a budget.
How to cook fish the Mediterranean way
Mediterranean cooking keeps fish simple so its flavor comes through. The common thread is extra virgin olive oil, lemon, garlic and fresh herbs.
- Bake: place fillets on a tray with cherry tomatoes, olives and capers, drizzle with olive oil and bake at 200°C (400°F) for 12 to 15 minutes.
- Grill: brush whole sardines or mackerel with oil and grill for 3 to 4 minutes per side.
- Poach: simmer salmon or cod gently in a tomato and herb sauce.
- Steam: cook mussels or clams in a covered pan with garlic, tomato and a splash of wine until they open.
- Raw or cured: marinated anchovies or salmon add flavor to salads and small plates.
Try to limit deep-fried fish. Frying in large amounts of oil adds calories, and battered fish is usually made with refined flour.
A sample week with fish
- Monday: sardines on whole-grain toast with tomato and rocket for lunch.
- Wednesday: baked salmon with roasted vegetables and lentils for dinner.
- Friday: mussels in tomato and garlic sauce with crusty whole-grain bread.
- Weekend: leftover salmon flaked into a Greek salad.
Need a full plan? Our weekly Mediterranean meal plan and complete Mediterranean diet food list show how fish fits alongside vegetables, legumes and whole grains. If you do not eat fish, read how to follow the Mediterranean diet without fish.
Frequently asked questions
Is canned tuna good on the Mediterranean diet?
Yes, in moderation. Canned light (skipjack) tuna is lower in mercury than albacore. Choose tuna packed in water or olive oil and vary it with other fish such as sardines and salmon.
Is farmed salmon healthy?
Farmed salmon still provides plenty of omega-3s and protein. Look for responsibly farmed options with recognised certifications, and mix it with wild or other oily fish when you can.
Can I take fish oil instead of eating fish?
Whole fish provides protein, vitamins and minerals that supplements do not, and the Mediterranean diet is based on whole foods. If you do not eat fish, talk to your doctor about whether a supplement is right for you.
What about fried fish and chips?
Occasional fried fish is fine, but it is not a typical Mediterranean preparation. Baking, grilling and poaching keep the meal lighter.
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