The Mediterranean Sea – Why Fish Matters

Fish is a cornerstone of the Mediterranean diet because it brings more than just flavor. Fatty fish such as salmon, sardines, anchovies, tuna, and mackerel are among the richest natural sources of omega-3 fatty acids. These essential fats are powerfully anti-inflammatory, and decades of research show they help reduce the risk of heart disease, stroke, and metabolic illness.

Beyond omega-3s, fish provides high-quality protein, helping maintain muscle mass while being easier on the heart than red meat. It is also one of the best dietary sources of vitamin D — often lacking in modern diets — and supplies essential minerals such as iodine, selenium, and zinc that support thyroid health, brain function, and immunity.

Choosing fish also means paying attention to where it comes from. Provenance matters: sustainable fishing practices help preserve ocean health and protect fish stocks for future generations. A trusted resource is Seafood Watch, which regularly updates recommendations for the most responsible seafood choices.

With modern shipping and cold-chain methods, fresh fish can reach your kitchen astonishingly fast. A salmon caught in Alaska’s Copper River today can, with proper handling, be served on your plate tomorrow. This means you can enjoy the health benefits of fish while also supporting sustainable fisheries.

In short: fish is not just a delicious part of Mediterranean cooking — it is one of the key reasons this way of eating is associated with lower inflammation, better heart health, and longer life.

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  Selma's Norske Ketchikan Halibut
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  Freshly baked salmon with herbs, olive oil, and lemon
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  Halibut w wine-plumped fruit
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  Ceviche - Its Easy
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  Baked Whole Salmon with dressing
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  Med Tuna Salad - Sandwich or Bowl
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  Poached Salmon
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  Roasted Salmon w Tomatoes, Capers, Olives
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  Grilled Salmon on a Cedar or Alder wood plank
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  Halibut - Mediterranean Style
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  Baked Salmon with Dijon Glaze
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  Fish Tacos (Cod, Salmon, Shrimp)
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  Paella
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  Maple Glazed Salmon
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  Sous Vide Salmon with Lemon-butter Sauce
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  Shrimp Scampi
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  Salmon Patties - Sous Vide
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  Salmon Chowder
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  Halibut Chowder