Mediterranean diet is the typical diet of countries located at the Mediterranean sea: Greece, Spain, France, and Italy.
Adhering to a Mediterranean-style eating plan is associated with various health benefits, including lower risk of heart disease, cholesterol balance, blood pressure reduction, lower risk of diabetes, metabolic-related health conditions, and cognitive disorders, like depression and dementia. 
This diet focuses on the consumption of whole foods rich in fiber, micronutrients, plant protein, and healthy fats. Here is a list of the main food group included in a standard Mediterranean diet  :
- All vegetables
- All fruits
- Whole grains (including bread, rice, and pasta)
- Nuts and seeds
- Olive oil as primary cooking oil (and other vegetable oils as secondary oils)
- Herbs and spices
- Dairy foods and poultry (limited)
- Red meat (very limited)
- Fish and seafood
Due to the consumption of primarily plant protein, many claim that Mediterranean diet could be classified as a type of plant-based diet. In fact, Mediterranean diet has many similarities to the Pescatarian diet, as fish consumption is encouraged and preferred over red meat, poultry, and other animal protein.
There is often confusion when it comes to fish and seafood consumption on the Mediterranean diet. What fish to choose? How much fish to eat? What to eat if you don’t like fish?
This article will guide you through the answers to these questions and will look into the nutritional value of fish and its important role in the Mediterranean diet.
Let’s get started!
Why is fish healthy?
Evidence suggests that fish consumption is a healthy dietary choice that can be associated with many health benefits. Regular fish consumption may prevent the development of heart disease, reduce the risk of diabetes, stroke, blood clotting, and IBD, lower triglyceride levels, and improve cholesterol profile, inflammation, cognitive functions, and mood. 
Fish has impressive nutritional value, as it contains high-quality protein, Omega-3 polyunsaturated fatty acids (EPA and DHA, also known as healthy fats), and variety of micronutrients :
- Vitamin B
- Vitamin D
- Vitamin A
- Vitamin K
Furthermore, fish contains fewer calories and less saturated fat (unhealthy fat) than red meat. This way, fish is considered a healthy alternative to beef, lamb, pork, and other types of red meat.
Best fish for Mediterranean diet
Generally, some fish known as “fatty fish” contain significant amounts of Omega-3 fatty acids. Fatty fish is recommended for consumption on Mediterranean diet, as it’s a great source of healthy fats, protein, and micronutrients.
Fatty fish options to include in your Mediterranean menu include :
- Lake trout
- Lake whitefish
- Striped bass
- Sea bass
Mediterranean diet may also include other types of fish containing less Omega-3s. These are also a good option. However, if you aim to take the most health benefits out of your diet, try reaching for fatty fish.
You can also diversify your Mediterranean-style meals with seafood  :
How much fish can we have on Mediterranean diet?
And here comes an important question: How to cook fish on Mediterranean diet?
The best way to cook fish on Mediterranean diet is to:
Keep in mind that olive oil is an important part of the Mediterranean diet, as it’s rich in Omega-6 fatty acids. By combining fish and olive oil, you can supply your body with a good ratio of Omega-3 to Omega-6 fatty acids.
What can I substitute for fish on the Mediterranean diet?
Fish plays an important role in Mediterranean diet due to its high Omega-3 fatty acids content: in particular DHA and EPA. So if you are not a big fan of fish and seafood and/or this food triggers an allergic reaction, you need to find other good dietary sources of Omega-3s.
According to the US National Institutes of Health, the following foods contain some amounts of Omega-3 fatty acids  :
- Chia seeds
- Canola oil
- Soybean oil