15 Tasty Low Carb Mediterranean Fish Recipe

Low Carb Mediterranean Fish Recipe is a perfect way to combine the health benefits of a low-carb diet with the rich, vibrant flavors of Mediterranean cuisine. Low-carb diets have become popular for their ability to help with weight loss, improve blood sugar levels, and promote overall heart health. Mediterranean cuisine, known for its emphasis on fresh ingredients like vegetables, olive oil, nuts, and fish, is one of the healthiest in the world, offering a wide range of delicious dishes that are naturally low in carbohydrates.

Fish, especially fatty varieties like salmon, tuna, and sardines, plays a central role in the Mediterranean diet. Rich in omega-3 fatty acids, protein, and essential nutrients, fish is not only heart-healthy but also aligns perfectly with low-carb eating plans. By incorporating fish into your meals, you can enjoy a nutritious, flavorful way to stay on track with your low-carb goals.

Low Carb Mediterranean Fish Recipe

1. Grilled Salmon with Lemon and Herbs

Grilled Salmon with Lemon and Herbs is a simple yet delicious low-carb Mediterranean fish recipe that perfectly balances fresh flavors with heart-healthy fats. The rich, tender salmon is enhanced with the zesty brightness of lemon and the aromatic freshness of Mediterranean herbs like rosemary and thyme, making it an ideal dish for a light, nutritious meal.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons olive oil
• 1 lemon (zested and juiced)
• 2 cloves garlic (minced)
• 1 tablespoon fresh rosemary (chopped)
• 1 tablespoon fresh thyme (chopped)
• Salt and pepper to taste
• Fresh parsley (for garnish, optional)

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, combine olive oil, lemon zest, lemon juice, minced garlic, rosemary, thyme, salt, and pepper.
3. Brush both sides of the salmon fillets with the lemon and herb mixture.
4. Place the salmon fillets on the grill, skin-side down. Grill for 4-5 minutes per side, or until the salmon is cooked through and easily flakes with a fork.
5. Remove from the grill and let rest for a few minutes.
6. Garnish with fresh parsley (optional) and serve immediately.

Nutritional Information (per serving):

• Calories: 350
• Protein: 34g
• Fat: 22g
• Carbohydrates: 2g
• Fiber: 0g
• Sugar: 1g
• Sodium: 200mg

2. Baked Cod with Garlic and Olive Oil

Baked Cod with Garlic and Olive Oil is a light yet flavorful low-carb Mediterranean fish recipe that brings out the mild sweetness of cod while infusing it with the rich taste of garlic and extra virgin olive oil. This dish is simple to prepare and perfect for those following a low-carb lifestyle, as it’s low in carbs but high in healthy fats and protein.

Ingredients:

• 4 cod fillets (6 oz each)
• 3 tablespoons olive oil
• 4 cloves garlic (minced)
• 1 lemon (sliced)
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley (for garnish, optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the cod fillets in a baking dish. Drizzle with olive oil, making sure each fillet is well-coated.
3. Sprinkle the minced garlic, oregano, paprika, salt, and pepper over the fillets.
4. Arrange the lemon slices on top of the cod.
5. Bake for 15-20 minutes, or until the fish flakes easily with a fork and is cooked through.
6. Garnish with fresh parsley (optional) and serve immediately.

Nutritional Information (per serving):

• Calories: 280
• Protein: 30g
• Fat: 18g
• Carbohydrates: 3g
• Fiber: 0g
• Sugar: 1g
• Sodium: 350mg

3. Mediterranean Tuna Salad with Avocado

Mediterranean Tuna Salad with Avocado is a fresh and satisfying low-carb dish that combines the heartiness of tuna with the creamy richness of avocado. This salad is packed with healthy fats from both the olive oil and avocado, making it a perfect choice for anyone following a low-carb Mediterranean eating plan. It’s also full of vibrant Mediterranean flavors, including olives, cucumbers, and a tangy lemon dressing.

Ingredients:

• 2 cans (5 oz each) of tuna in olive oil (drained)
• 1 ripe avocado (diced)
• 1/2 cup cucumber (diced)
• 1/4 cup red onion (finely chopped)
• 1/4 cup Kalamata olives (pitted and sliced)
• 1/4 cup cherry tomatoes (halved)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley (for garnish, optional)

Instructions:

1. In a large bowl, combine the drained tuna, diced avocado, cucumber, red onion, Kalamata olives, and cherry tomatoes.
2. Drizzle the olive oil and lemon juice over the ingredients.
3. Sprinkle the dried oregano, salt, and pepper on top and gently toss the salad to combine.
4. Taste and adjust seasoning if needed.
5. Garnish with fresh parsley (optional) and serve immediately, or refrigerate for 30 minutes for enhanced flavor.

Nutritional Information (per serving):

• Calories: 320
• Protein: 22g
• Fat: 22g
• Carbohydrates: 9g
• Fiber: 6g
• Sugar: 2g
• Sodium: 350mg

4. Seared Sea Bass with Tomato and Capers

Seared Sea Bass with Tomato and Capers is a light yet flavorful low-carb Mediterranean fish recipe that pairs the delicate, flaky texture of sea bass with the vibrant, tangy flavors of tomatoes and capers. This dish is quick to prepare, making it ideal for a weeknight dinner, and its Mediterranean-inspired ingredients bring out a depth of flavor while keeping the carb count low.

Ingredients:

• 4 sea bass fillets (6 oz each)
• 2 tablespoons olive oil
• 1 cup cherry tomatoes (halved)
• 2 tablespoons capers (drained and rinsed)
• 2 cloves garlic (minced)
• 1 tablespoon fresh parsley (chopped)
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Lemon wedges (for serving)

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Season the sea bass fillets with salt, pepper, and dried oregano.
3. Once the oil is hot, add the fillets to the skillet, skin-side down, and sear for about 3-4 minutes on each side until golden brown and cooked through. Remove the fillets from the skillet and set aside.
4. In the same skillet, add the minced garlic and cook for about 30 seconds until fragrant.
5. Add the cherry tomatoes and capers, cooking for another 2-3 minutes, until the tomatoes begin to soften and release their juices.
6. Add the red pepper flakes (if using) and season with salt and pepper to taste.
7. Place the sea bass fillets back into the skillet, spooning the tomato and caper mixture over the top.
8. Garnish with fresh parsley and serve immediately with lemon wedges.

Nutritional Information (per serving):

• Calories: 300
• Protein: 28g
• Fat: 18g
• Carbohydrates: 6g
• Fiber: 2g
• Sugar: 3g
• Sodium: 550mg

5. Roasted Fish with Olives, Capers, and Cherry Tomatoes

Roasted Fish with Olives, Capers, and Cherry Tomatoes is a vibrant, Mediterranean-inspired dish that brings together the delicate flavors of white fish with the bold, tangy notes of olives and capers. Roasting the fish in a flavorful medley of vegetables and seasonings makes it a simple, yet satisfying low-carb meal that’s perfect for a healthy dinner.

Ingredients:

• 4 white fish fillets (such as cod, tilapia, or snapper, 6 oz each)
• 1 tablespoon olive oil
• 1 cup cherry tomatoes (halved)
• 1/4 cup Kalamata olives (pitted and halved)
• 2 tablespoons capers (rinsed)
• 1/2 red onion (sliced)
• 2 cloves garlic (minced)
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley (for garnish, optional)
• 1 tablespoon lemon juice (for serving)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a baking dish, arrange the fish fillets. Drizzle with olive oil and season with salt, pepper, oregano, and paprika.
3. In a separate bowl, combine the cherry tomatoes, Kalamata olives, capers, red onion, and minced garlic. Toss with a bit of olive oil and season with salt and pepper.
4. Scatter the olive and tomato mixture over the fish fillets in the baking dish.
5. Roast in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from the oven and drizzle with lemon juice.
7. Garnish with fresh parsley (optional) and serve immediately.

Nutritional Information (per serving):

• Calories: 280
• Protein: 30g
• Fat: 16g
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 4g
• Sodium: 650mg

6. Mediterranean Shrimp and Fish Skewers

Mediterranean Shrimp and Fish Skewers are a delicious low-carb seafood option that brings together shrimp and white fish in one flavorful, grill-ready dish. Marinated in a mixture of olive oil, garlic, lemon, and Mediterranean herbs, these skewers are perfect for a summer barbecue or a quick weeknight dinner. The combination of shrimp and fish offers a variety of textures and flavors, all while keeping your meal light and low-carb.

Ingredients:

• 12 large shrimp (peeled and deveined)
• 2 white fish fillets (such as cod or halibut, cut into cubes)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic (minced)
• 1 tablespoon fresh oregano (chopped) or 1 teaspoon dried oregano
• 1 tablespoon fresh parsley (chopped)
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 lemon (sliced into wedges, for grilling)
• Wooden or metal skewers

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, garlic, oregano, parsley, paprika, salt, and pepper.
2. Add the shrimp and fish cubes to the marinade and stir gently to coat. Cover and refrigerate for at least 30 minutes (or up to 2 hours) to marinate.
3. Preheat the grill to medium-high heat.
4. Thread the shrimp and fish onto the skewers, alternating between the two.
5. Place the skewers on the grill and cook for about 3-4 minutes per side, until the shrimp turn pink and opaque, and the fish is cooked through and flakes easily.
6. While grilling, place lemon wedges on the grill for 1-2 minutes to char slightly, then squeeze over the skewers before serving.
7. Remove from the grill and serve hot, garnished with fresh parsley if desired.

Nutritional Information (per serving):

• Calories: 250
• Protein: 35g
• Fat: 12g
• Carbohydrates: 4g
• Fiber: 1g
• Sugar: 1g
• Sodium: 400mg

7. Baked Mackerel with Zesty Herb Sauce

Baked Mackerel with Zesty Herb Sauce is a rich and flavorful low-carb Mediterranean fish recipe that highlights the natural oils in mackerel, a fatty fish that’s high in omega-3s. The zesty herb sauce, made with garlic, lemon, and fresh herbs, enhances the mackerel’s bold taste while keeping the dish light and low-carb. This easy-to-make recipe is a perfect way to incorporate more heart-healthy fish into your Mediterranean diet.

Ingredients:

• 4 mackerel fillets (6 oz each)
• 3 tablespoons olive oil
• 2 cloves garlic (minced)
• 1 tablespoon lemon zest
• 2 tablespoons fresh lemon juice
• 1 tablespoon fresh parsley (chopped)
• 1 tablespoon fresh dill (chopped)
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the mackerel fillets on a baking sheet lined with parchment paper.
3. In a small bowl, whisk together olive oil, garlic, lemon zest, lemon juice, parsley, dill, oregano, paprika, salt, and pepper.
4. Spoon the herb sauce evenly over the mackerel fillets, making sure each fillet is coated with the mixture.
5. Bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from the oven and serve hot, garnished with extra fresh herbs if desired.

Nutritional Information (per serving):

• Calories: 320
• Protein: 28g
• Fat: 22g
• Carbohydrates: 2g
• Fiber: 1g
• Sugar: 1g
• Sodium: 380mg

8. Spicy Fish and Zucchini Casserole

Spicy Fish and Zucchini Casserole is a flavorful and low-carb Mediterranean dish that combines white fish with zucchini, baked in a zesty and mildly spicy sauce. This casserole is a great way to enjoy a hearty yet light meal, with the fish providing protein and the zucchini adding a subtle sweetness that balances the spices. It’s perfect for a family dinner or meal prep for the week.

Ingredients:

• 4 white fish fillets (such as cod or tilapia, 6 oz each)
• 2 medium zucchinis (sliced into rounds)
• 1 tablespoon olive oil
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1/2 teaspoon chili flakes (adjust to taste)
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/4 cup tomato sauce (no sugar added)
• 1/4 cup vegetable broth (or water)
• Salt and pepper to taste
• 1/4 cup fresh parsley (chopped, for garnish)
• 1/4 cup crumbled feta cheese (optional, for topping)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened and fragrant.
3. Add the chili flakes, paprika, cumin, and turmeric, stirring for another 1-2 minutes until the spices become fragrant.
4. Pour in the tomato sauce and vegetable broth, stirring to combine. Bring to a simmer for 5 minutes, allowing the sauce to thicken slightly. Season with salt and pepper to taste.
5. In a greased baking dish, arrange the zucchini slices at the bottom.
6. Place the fish fillets on top of the zucchini.
7. Pour the spicy tomato sauce over the fish and zucchini, ensuring everything is coated.
8. Cover the baking dish with aluminum foil and bake for 20-25 minutes, or until the fish is cooked through and flakes easily.
9. Optional: Remove the foil in the last 5 minutes of baking to allow the top to slightly crisp.
10. Remove from the oven, sprinkle with fresh parsley and crumbled feta cheese (if using), and serve hot.

Nutritional Information (per serving):

• Calories: 280
• Protein: 32g
• Fat: 14g
• Carbohydrates: 10g
• Fiber: 3g
• Sugar: 5g
• Sodium: 520mg

9. Greek-Style Fish Stew

Greek-Style Fish Stew is a comforting and hearty Mediterranean dish, perfect for a low-carb meal. This stew features tender fish fillets simmered in a flavorful broth made with tomatoes, olives, and aromatic herbs. The dish is light yet filling, offering rich flavors from the Mediterranean while remaining low in carbohydrates. It’s a great way to enjoy a healthy, flavorful fish dinner that’s easy to prepare.

Ingredients:

• 4 white fish fillets (such as cod, haddock, or halibut, 6 oz each)
• 2 tablespoons olive oil
• 1 medium onion (chopped)
• 2 cloves garlic (minced)
• 1 cup diced tomatoes (fresh or canned)
• 1/2 cup Kalamata olives (pitted and halved)
• 1 cup vegetable or fish broth (low-sodium)
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon paprika
• 1/4 teaspoon red pepper flakes (optional, for heat)
• Salt and pepper to taste
• 1/2 cup fresh parsley (chopped)
• 1 tablespoon fresh lemon juice (for serving)

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and garlic, cooking for 4-5 minutes until softened and fragrant.
2. Add the diced tomatoes, olives, vegetable broth, oregano, thyme, paprika, and red pepper flakes (if using). Stir to combine and bring to a simmer.
3. Season with salt and pepper to taste, and let the broth simmer for about 10 minutes to allow the flavors to meld.
4. Add the fish fillets to the pot, carefully submerging them in the broth. Simmer gently for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
5. Remove the pot from heat. Drizzle with fresh lemon juice and sprinkle with fresh parsley.
6. Serve the stew hot, garnished with additional parsley if desired.

Nutritional Information (per serving):

• Calories: 300
• Protein: 32g
• Fat: 14g
• Carbohydrates: 10g
• Fiber: 2g
• Sugar: 6g
• Sodium: 520mg

10. Grilled Sardines with Garlic and Parsley

Grilled Sardines with Garlic and Parsley is a simple yet flavorful Mediterranean dish that highlights the rich, smoky taste of sardines. Packed with healthy fats and omega-3s, sardines are an excellent choice for a low-carb diet. The garlic and parsley marinade infuses the fish with aromatic flavors, and grilling adds a delightful smoky char. This dish is perfect for a light, nutritious meal or as part of a Mediterranean-inspired feast.

Ingredients:

• 8 fresh sardines (scaled and gutted)
• 3 tablespoons olive oil
• 3 cloves garlic (minced)
• 2 tablespoons fresh parsley (chopped)
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• Lemon wedges (for serving)

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, combine olive oil, minced garlic, chopped parsley, lemon juice, oregano, salt, and pepper. Stir to combine.
3. Place the sardines on a platter and brush them with the garlic and parsley marinade, making sure to coat them evenly. Let the sardines marinate for 10-15 minutes.
4. Place the sardines on the grill and cook for about 3-4 minutes per side, or until the fish is cooked through and has a slight char.
5. Remove the sardines from the grill and serve immediately with fresh lemon wedges for squeezing on top.

Nutritional Information (per serving, 2 sardines):

• Calories: 220
• Protein: 22g
• Fat: 14g
• Carbohydrates: 1g
• Fiber: 1g
• Sugar: 0g
• Sodium: 320mg

FAQ

Are these low-carb Mediterranean fish recipes suitable for a keto diet?

Yes, all the recipes included are low-carb and can easily be adapted to fit a keto diet, as they focus on fish, healthy fats, and vegetables while avoiding high-carb ingredients like grains and starchy vegetables.

Can I substitute different types of fish in these recipes?

Absolutely! Many of the recipes allow for flexibility with the type of fish you use. Common substitutes include cod, halibut, tilapia, or even salmon, depending on your preference and what is available at your local market.

How can I make these recipes dairy-free?

To make the recipes dairy-free, simply omit any dairy ingredients such as cheese or butter. Olive oil can be used as a substitute for butter in most recipes, and you can opt for dairy-free alternatives if needed.

How can I store leftovers from these low-carb fish dishes?

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, use a gentle heat method such as steaming or microwaving on a low setting to preserve the texture and flavor of the fish.