Low Sodium Mediterranean Fish Meze

Experience the vibrant flavors of the Mediterranean with this Low Sodium Mediterranean Fish Meze, a heart-healthy dish that doesn’t skimp on taste. Featuring tender white fish fillets like cod or haddock, pan-seared to perfection with fragrant garlic and olive oil, this recipe is paired with a refreshing medley of juicy cherry tomatoes, crisp cucumber, briny black olives, and zesty red onion. Tossed in a tangy oregano-infused lemon and red wine vinegar dressing, this low-sodium delight is both wholesome and satisfying. Perfect as a light main dish or shareable appetizer, serve it with warm whole-grain pita bread for a complete Mediterranean experience. Ready in just 25 minutes, this dish brings bold flavors, healthy ingredients, and ease to your table, making it an ideal choice for clean and mindful eating.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or haddock)
• 3 tablespoons Extra virgin olive oil
• 1 whole Lemon
• 3 cloves Garlic cloves, minced
• 1 cup Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 0.5 medium Red onion, finely sliced
• 0.5 cup Black olives, pitted and sliced
• 0.5 cup Fresh parsley, chopped
• 0.5 teaspoon Ground black pepper
• 1 teaspoon Dried oregano
• 1 tablespoon Red wine vinegar

Directions

Step 1

Rinse the fish fillets under cold water and pat dry with paper towels.

Step 2

Season both sides of the fillets lightly with black pepper (omit salt to keep the dish low sodium).

Step 3

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.

Step 4

Add minced garlic to the skillet and sauté for about 1 minute until fragrant.

Step 5

Place the fish fillets in the skillet and cook for 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

Step 6

Remove the fish from the skillet and set aside to cool slightly.

Step 7

In a large bowl, combine cherry tomatoes, cucumber, red onion, black olives, and fresh parsley.

Step 8

In a small bowl, whisk together the remaining tablespoon of olive oil, juice from half of the lemon, red wine vinegar, and oregano to create the dressing.

Step 9

Pour the dressing over the vegetable mixture and toss gently to coat.

Step 10

Slice the cooked fish fillets into bite-sized pieces and add to the vegetable mixture.

Step 11

Gently toss the fish and vegetables to combine.

Step 12

Arrange the meze on a serving platter, and squeeze the remaining half lemon over the top before serving.

Step 13

Serve immediately with whole-grain pita bread or as a standalone dish for a refreshing and healthy meal.

Nutrition Facts

Serving size	(1150.9g)

Amount per serving	% Daily Value*
Calories	1051.5

Total Fat 66.3g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 200mg	0%
Sodium 1229.6mg	0%
Total Carbohydrate 44.3g	0%
Dietary Fiber 14.4g	0%
Total Sugars 13.3g
Protein 82.7g	0%

Vitamin D 800IU	0%
Calcium 504.4mg	0%
Iron 13.2mg	0%
Potassium 3196.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.0%

Protein: 29.9%

Carbs: 16.0%