healthy mediterranean diet meal plan #10

Learning to follow the Mediterranean diet is pretty simple. Lots of fruits? Check. Lots of veggies? Check. Lots of fish? Well now, hang on a minute…

And that sums up one of the biggest stumbling blocks that people tell me they struggle with when starting to eat the Mediterranean way every day.

They know it’s the diet’s recommendation to enjoy fish 2-3 times a week. And they know there might be hundreds of different types of fish and seafood out there just waiting to try. But putting this particular guideline into practice is another matter.

So I wanted to make it my personal mission this week to introduce you to one of the most fish-friendly varieties I know… with one of the most fish-friendly recipes I know. Juicy. Meaty. Blank Canvas. Cod.

Cod has a bunch of things going for it as a “starter fish”. It doesn’t smell fishy, it doesn’t taste fishy and - whether you buy it fresh or frozen - it’s pretty affordable and available. No wonder it’s the “fish” in “fish & chips”. Basically, it’s a short step away from a mild-tasting protein like chicken to mild-tasting and juicy cod.

It provides all-important omega-3 fatty acids that help lower cholesterol and control blood pressure. It’s rich in Vitamin B12, good for your nervous system, blood cells and energy levels. And in recent decades, it’s even become a darling of the sustainable fish set.

There are only a few handy tips I’d like to mention that make this fish fool-proof:

1. Try to buy fairly thick pieces of cod, they’ll be easier to manage in and out of the pan and will stay juicy in the middle when crunchy on the outside.

2. Make sure you’ve gently patted them well-dry BEFORE cooking. The fillets already have plenty of moisture in the meat. Delicate, flaky fish like cod should be handled with care so they don’t fall apart in the process.

3. Either use a non-stick pan or skillet when pan-frying, or a preheated and oiled pan to ensure the fish doesn’t stick to the pan, causing havoc when you try to remove the fillets.

4. Watch the time and temp. Cod will cook pretty fast (3-4 minutes per side). As soon as it easily flakes with a fork, it’s done.

So with these things in mind, you’ve got lots of options for turning cod into one of your new-found favorites. Cod is equally happy being thrown on the grill, pan-fried on the stovetop or snuggled down with a bunch of lush, fragrant veggies, layered atop tender roasted potatoes and finished off in the oven like we are doing today.

We’ll start by roasting those potatoes and garlic to set the stage for all the wonderfulness soon to follow…

A brief pause in cooking is next while we settle the seasoned cod into position…

and keep the flavor layers coming with the addition of some classic Mediterranean ingredients, before returning it to the oven for the few minutes it takes for the fish to become meltingly tender surrounded by a juicy, saucy, deeply flavorful medley of Mediterranean veggies.

If this recipe makes it into your healthy rotation, I’ll feel like my job today was a success. But remember, this is only one part of your healthy menu today. The full menu will walk you from breakfast to lunch to dinner and snacks in between. The best part? You’ll finish the day with one important question answered!

As always, you’ll find a few extra treats in the menu PDF besides the one I promised you (mostly because I just can’t help myself). When I can, I’ll reach into the archive and include them so that you don’t have to go hunting around. You’ll also find a few tips for ways to stretch this menu into a meal plan that will cover you for a few days.

So pull up a chair, grab a cup or a glass and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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