Greek Styled Roasted Fish

A Fabulous Pesco-Mediterranean Diet Recipe For Extra Virgin Olive Oil Fans

Updated July 16th 2023

A Healthier Diet With Morocco Gold Extra Virgin Olive Oil

It’s no secret that an unhealthy diet and lifestyle can lead to a whole host of health problems. Many of these issues are exacerbated by the consumption of saturated fats – which are all too abundant in our modern diets. But there is a solution in the form of extra virgin olive oil – widely considered to be the best olive oil for health benefits. Not only is it packed with all the polyphenols and antioxidants you need to keep your body fighting fit, but it can also be a vital part of a healthier lifestyle. Adopting the principles of the Mediterranean diet – with olive oil as its primary source of fat – is a great place to start. But it’s important to remember that the truest followers of this type of eating plan are often those who incorporate other healthy habits too.

Extra Virgin Olive Oil & The Pesco Mediterranean Diet

The Mediterranean Diet remains one of the key choices for a healthier lifestyle.  However if going completely meat free feels too extreme for you, the Pesco-Mediterranean Diet could be a great compromise. It is described as “Essentially the Mediterranean diet combined with fish and seafood as your main animal food sources.”

For centuries, the pesco-mediterranean diet has been touted as a healthy way of eating. This diet is based on the traditional diets of countries in the Mediterranean region, which are rich in fruits, vegetables, fish, and olive oil. Thanks to the recent popularity of the Mediterranean diet, there has been a surge in interest in extra virgin olive oil. This type of olive oil is made from pure, cold-pressed olives and is rich in antioxidants and healthy fats. Studies have shown that extra virgin olive oil can help to lower cholesterol levels, improve heart health, and reduce inflammation. The pesco-mediterranean diet is a great option for those looking for a healthy way of eating that is also delicious and nutritious. When combined with extra virgin olive oil, this diet provides an unbeatable combination of health benefits.

The pesco-mediterranean diet is a healthy option that combines the best of the Mediterranean diet with the addition of seafood. This diet is rich in healthy fats, antioxidants, and omega-3 fatty acids, which are all beneficial for maintaining good health.

One of the best ways to get these nutrients is through extra virgin olive oil. Extra virgin olive oil is a healthy fat that can help to lower cholesterol and improve heart health. Additionally, extra virgin olive oil is a rich source of antioxidants, which can help to protect cells from damage and prevent chronic diseases. Extra virgin olive oil is the highest quality olive oil and has the most health benefits. When choosing an olive oil, be sure to look for one that is labelled “extra virgin” to get the most health benefits.

A typical Mediterranean diet pattern entails the following key aspects, according to the Mayo Clinic:

  1. Forms meals around vegetables, beans and whole grains.
  2. Eat fish at least twice a week.
  3. Use olive oil instead of butter when cooking.
  4. Serve fresh fruit for dessert.

The foundation of a Pesco-Mediterranean diet usually consists of vegetables, fruits, nuts, seeds, legumes, whole grains, as well as extra-virgin olive oil, fish, seafood and fermented dairy products.

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Greek Salsa

  • ½ c. grape (or cherry) tomatoes, roughly chopped
  • ½ c. olives, chopped
  • 1-2 Tb. red onion, chopped
  • ½ lemon
  • Pinch fresh oregano, chopped
  • 3-4 tablespoons extra virgin olive oil
  • ½ tablespoon kosher salt
  • ¼ tsp. freshly ground black pepper


  1. Heat a grill to very high (about 450-500 degrees).
  2. Rinse and pat dry each fish.
  3. Sprinkle olive oil on both sides of each fish, as well as, on the inside cavities.
  4. Sprinkle the entire fish, inside & out, with kosher salt. This helps to roast the fish.
  5. Stuff each cavity with a few sliced lemons, a sprig or two of oregano & thyme.
  6. With a sharp knife, score the tops of each of the fish (about 2")
  7. Place each fish directly onto the grill and cook each side for about 6 minutes (I like to cover the grill to help the fish roast a bit more).
  8. Take off the grill - sprinkle with olive oil and fresh lemon juice and serve alongside a tasty “salsa” – a combination of the chopped olives, tomatoes, red onion, olive oil, lemon juice and fresh oregano.
  9. After chopping all the ingredients, mix everything in a small bowl and allow everything to marry together before serving with the Greek styled roasted fish.

Sea bass, (family Serranidae), any of the numerous fishes of the family Serranidae (order Perciformes), most of which are marine, found in the shallower regions of warm and tropical seas. The family includes about 475 species, many of them well-known food and sport fishes.

Although the term sea bass may be used for the family as a whole, the fishes themselves bear a variety of names, such as hamlet, hind, cony, graysby, grouper, and jewfish, as well as sea bass and bass. This fish is good as a roasted fish.

Whether you eat sea or freshwater bass, one serving is low in calories and an excellent source of protein, selenium and essential omega-3 fatty acids. Both sea or fresh water bass contain the same nutrients but have varying amounts of some, such as vitamins B-12 and B-6.


Seabass contains 20 grams of protein in a 3-ounce serving, which is 40 percent of the daily value. To be sure you get enough protein to meet your body’s metabolic needs why not try adding Seabass to your diet? You’ll get all of this protein for only 105 calories in a 3-ounce serving.

Even though bass is low in total fat it is an excellent source of two omega-3 fatty acids. Fatty acids help reduce the risk of cardiovascular disease by lowering blood pressure.

Seabass provides 6 to 11 percent of your daily value for magnesium and potassium. They are both good sources of selenium which your body depends on to produce antioxidants and to synthesize thyroid hormones. Sea bass is also a rich source of vitamin B-6.

Roasted fish is really quite easy to do.  It’s even easier when you get your fishmonger (or a close friend) to do all the work of cleaning, scaling and gutting.  If it’s summer you could consider using a barbecue to grill the fish – make sure the grill is clean before placing the fish on top. Easy ways to roast a fish.

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