Low Sodium Mediterranean Fish Meze
Savor the vibrant flavors of the Mediterranean with this Low Sodium Mediterranean Fish Meze, a light, healthy, and heart-friendly dish perfect for any occasion. Packed with tender white fish fillets, juicy cherry tomatoes, crisp cucumbers, and tangy red onions, this recipe bursts with fresh, wholesome ingredients. A zesty dressing of extra virgin olive oil, red wine vinegar, lemon, and aromatic oregano ties the dish together, giving it a delicious Mediterranean flair without the need for added salt. Ready in just 25 minutes, this meze is ideal as a standalone dish or paired with whole-grain pita bread for a balanced, low-sodium meal. Whether you’re hosting a gathering or preparing a quick weeknight dinner, this fish meze promises a delightful fusion of flavor and nutrition.
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Recipe Information
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
Instructions
Rinse the fish fillets under cold water and pat dry with paper towels.
Season both sides of the fillets lightly with black pepper (omit salt to keep the dish low sodium).
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Add minced garlic to the skillet and sauté for about 1 minute until fragrant.
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.
Remove the fish from the skillet and set aside to cool slightly.
In a large bowl, combine cherry tomatoes, cucumber, red onion, black olives, and fresh parsley.
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.
Pour the dressing over the vegetable mixture and toss gently to coat.
Slice the cooked fish fillets into bite-sized pieces and add to the vegetable mixture.
Gently toss the fish and vegetables to combine.
Arrange the meze on a serving platter, and squeeze the remaining half lemon over the top before serving.
Serve immediately with whole-grain pita bread or as a standalone dish for a refreshing and healthy meal.
Nutrition Facts
Calories |
1052 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.3 g | 85% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1230 mg | 53% | |
| Total Carbohydrate | 44.3 g | 16% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 13.3 g | ||
| Protein | 82.7 g | 165% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 504 mg | 39% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 3196 mg | 68% | |
*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.
