Fish are a staple of the Greek diet. Eating fish the recommended 2-3 times a week can help reduce the risk of cardiovascular disease. As noted on the United States Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) website, “Fish and shellfish provide protein, are low in saturated fat, are rich in many micronutrients, and provide certain omega-3 fatty acids that the body can not make and are important for normal growth and development.”

Eating a healthier diet is also one step towards reducing the risk of heart disease. Fish like salmon, mackerel, and anchovies that are rich in omega-3 fatty acids which can reduce inflammation and therefore help lower the risk of dying from coronary heart disease.

Grilled Whole Fish

4 whole tsipoures (sea bream) 14 to 16 ounces each, gutted, and scaled, leaving head and skin intact

Greek sea salt and freshly ground black pepper to taste

1/2 cup Greek extra virgin olive oil, plus additional as needed

1/4 cup freshly squeezed lemon juice

2 tablespoons chopped fresh parsley leaves

1 small red onion, thinly sliced

Preheat the grill to medium-high. Rinse the fish under cold running water and pat dry with paper towels. Season the fish all over, inside and out, with salt and freshly ground black pepper. Brush each fish generously with some of the olive oil and place directly on the prepared outdoor grill. Cook, turning once with a fish spatula and brush with more olive oil as needed, until the fish flakes with a fork and is completely cooked, about 8-10 minutes on each side. Remove from grill, place on a plate, and set aside while mixing the remaining olive oil, lemon juice, parsley, and onion in a small bowl. Season with salt and pepper to taste. Drizzle the fish with the olive oil-lemon dressing just before serving.

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Greek Grilled Swordfish

4 swordfish steaks, about 5 to 6 ounces each, from a sustainable source

Greek extra virgin olive oil

Greek sea salt

Freshly ground black pepper to taste

1 large red onion, sliced

1 bunch fresh parsley, chopped

1 lemon

Rinse the swordfish steaks in cool water and pat dry with paper towels. Drizzle with olive oil and season with salt and pepper to taste. Place on a prepared and oiled grill over medium high heat and grill about 6 minutes. Using a fish spatula, turn the swordfish steaks over and cook on the other side for about 4 minutes or until the fish flakes with a fork. Top with sliced red onion, parsley, a drizzle of olive oil, and fresh lemon juice. Serve with your favorite side dishes.

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Spinach Salad

1/4 cup extra virgin olive oil

2 tablespoons red wine vinegar

1/2 teaspoon dried oregano

1 package fresh, pre-washed baby spinach

2-3 smal-medium tomatoes, sliced

1 medium red onion, sliced

1 cup toasted almonds

Greek sea salt and freshly ground pepper to taste

1/2 cup crumbled feta, Dodoni

In a salad bowl, whisk together the olive oil, vinegar, and oregano. Add the spinach, tomatoes, onion, and almonds. Season with salt and pepper to taste and toss to combine. Top with the crumbled feta and serve immediately.