There’s a reason the Mediterranean diet has been trending in recent years. With its emphasis on seafood, heart-healthy ingredients and whole foods full of “good” fats, the Mediterranean diet is widely considered to be one of the healthiest diets to adopt.
Incorporating low-fat, protein-packed Tilapia into Mediterranean-inspired dishes adds an extra nutritional perk: this versatile fish is perfect for pairing with a range of flavors. So if you’re looking to dabble in the world of Mediterranean cuisine, try your hand at these four delicious recipes.
1. Mediterranean Baked Tilapia
For a zesty take on Mediterranean cuisine, try this lightly spiced Tilapia recipe. Cumin and paprika are full of antioxidants, which help protect the immune system. They also provide a great option for flavoring your fish without adding salt or fat. Capers—a staple of Mediterranean cuisine—packed with minerals like iron and calcium and vitamins A and K, making them flavorful pea-sized marvels.
Try the recipe: Oven-Baked Tilapia with Cumin and Paprika from LaaLoosh.
2. Almond-Crusted Tilapia
This is the perfect meal for people new to eating and cooking fish. Crusting the fish creates a firmer, crunchier fillet. Plus, coating the Tilapia in finely-chopped almonds and ground flaxseed instead of bread crumbs, butter and cheese only makes this dish more appealing. Additionally, almonds are loaded with protein, fiber, good fats and nourishing minerals like vitamin E, niacin and riboflavin, and flaxseed has high levels of omega-3 essential fatty acids and fiber.
Get creative with the side dish you pair this with—consider whipping together a strawberry salad or grilling up some antioxidant-rich zucchini.
Try the recipe: Almond-crusted Tilapia from Fannetastic Food.
3. Tilapia Bowl with Avocado Crema
Everyone loves a good avocado crema topping, right? This colorful dish utilizes spicy ingredients like cumin, paprika, garlic powder and chili powder for the rub, which pairs well with the quinoa, black beans and corn that form the base of this meal.
In addition to incorporating antioxidant-rich spices, this recipe is also chock-full of other nutritional ingredients. Avocado contains a plethora of vitamins and nutrients, and is an excellent source of monounsaturated fat (the “good” fat). Monounsaturated fat supports the body in absorbing fat-soluble antioxidants found in other fruits and vegetables. Additionally, Greek yogurt is packed with protein, calcium and gut-promoting probiotics.
Try the recipe: Tilapia bowl with avocado crema from Northern Health Matters.
4. Feta-Tomato Baked Tilapia
This recipe merges several of the fresh, filling ingredients that Mediterranean cuisine is known for. Most of the calories in this tasty dish derive from olive oil and Tilapia (totaling 400 calories per meal). Olive oil is a heart-healthy monounsaturated fat and a 4-ounce serving of Tilapia has a whopping 21 grams of protein, maximizing the nutritional benefits of your calorie intake.
Try the recipe: Feta-tomato baked Tilapia from Diethood.
Create Your Own Mediterranean Fish Recipe
Tilapia fillets are a blank canvas when it comes to flavoring, readily taking on the taste of whichever ingredients are added as seasoning. Create your own Mediterranean meal that features Tilapia by mixing and matching any combination of ingredients in the above recipes! Add a dollop of tzatziki sauce on top to further amplify your Mediterranean fish recipe, and you’ve guaranteed yourself a delicious and satiating meal, all in one!
For more Mediterranean-inspired recipes, check out Mediterranean Diet Meal Planning Ideas.