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Fish Dishes to Enjoy and Boost Heart Health, Too

November 21, 2022

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.


Halibut Plaki


3 pounds halibut fillets

Greek sea salt

Freshly ground pepper

1/4 cup Greek extra virgin olive oil

1 large onion, chopped

2 garlic cloves, sliced

1 can (28 oz.) tomatoes, chopped

1/4 cup chopped fresh parsley

1 cup dry white wine


Season fish with salt and pepper. Set aside. Heat the olive oil in a sauté pan, add the

onion and sauté until translucent. Add the garlic, tomatoes, parsley, 1/2 teaspoon salt,

and 1/2 teaspoon freshly ground pepper. Bring to a boil over medium high heat, then

reduce to medium and simmer for 10-15 minutes. Add the cup of wine. Spoon about

half the sauce into a 13 by 9 by 2-inch baking pan or dish. Place the halibut fillets in the

baking pan in the sauce and pour the rest of the sauce on top. Bake in a preheated 350

degree oven for 35-40 minutes. Serve immediately with fresh bread.


Baked Salmon


1 pound salmon fillets, preferably wild-caught

5 tablespoons fresh lemon juice

1/3 cup Greek extra virgin olive oil

2 tablespoons chopped, fresh dill

1/2 teaspoon dry mustard powder

1/4 teaspoon Greek sea salt

1/4 teaspoon freshly ground pepper


Preheat oven to 350 degrees. Rinse salmon and pat dry with paper towels, place in a 2-

inch deep baking dish and set aside. In a mixing bowl, whisk together the remaining

ingredients and pour over the salmon. Bake for 25 minutes or until the fish flakes easily

with a fork. Serve with a salad or the lightly cooked greens of your choice.

Fish with vegetables. (Photo by Sander Dalhuisen, via Unsplash)

Roasted Salmon with Lemon and Red Onion


1 lemon, thinly sliced

1 small red onion, sliced

4 salmon fillets (12 ounces in total), patted dry with paper towels

Greek sea salt

Freshly ground black pepper


Preheat oven to 375 degrees F. Place the sliced lemon and red onion in a large baking dish. Rinse the salmon fillets in cold water and pat dry with paper towels. Place the salmon in the baking dish, skin side down on top of the slices of lemon and onion. Season with salt and pepper to taste and bake until opaque and flaky, about 18 to 20 minutes. Serve with a salad and/or your favorite side dishes.



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