Fish are a staple of Greek cuisine and one of the main reasons the Greek diet is considered the healthiest in the world. With plenty of protein and important nutrients, fish are a delicious and heart-healthy option. Swordfish is an excellent source of selenium and a good source of niacin, vitamin B12, zinc, and Omega-3. Mackerel is an oily fish with high levels of essential fatty acids, which can improve endurance and aid recovery after exercise, while also helping to keep skin supple.

Since fish cook relatively quickly, it is recommended that you prepare any side dishes and salads before cooking the fish.

For those concerned about the environment and overfishing, a handy guide where you can search for sustainable sources is available online: https://www.seafoodwatch.org/.

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.

Greek Grilled Mackerel

4-6 fresh whole mackerel, scaled and gutted

3/4 cup Greek extra virgin olive oil, plus more as needed

Greek sea salt

Freshly ground pepper

Fresh rosemary sprigs

1/4 cup fresh lemon juice, or more to taste

Rinse the fish in cool water and pat dry with paper towels. Season the fish all over inside and out with salt and freshly ground pepper to taste. Place 1-2 sprigs of fresh rosemary inside the cavity and close using one or two toothpicks, if needed. Using a sharp knife cut slits into the sides of the mackerel. Brush each fish generously with olive oil and place directly on the prepared and oiled grill. Cook, turning once and coating with more olive oil, if necessary, until flesh flakes easily and fish is cooked through, about 5-6 minutes per side. Place the fish on a platter and remove the toothpicks. Drizzle the fish with the fresh lemon juice and additional olive oil, if preferred, and serve immediately.

Green Bean Salad with Potatoes and Lemon

Green beans. Photo: Lin dafni, via Wikimedia Commons

2 pounds green beans, trimmed

1 pound small Yukon Gold potatoes

3-4 tablespoons Greek extra virgin olive oil

2-4 tablespoons freshly squeezed lemon juice

Salt and freshly ground pepper to taste

Steam the green beans in an inch or two of boiling water to desired doneness, 3-4 minutes for tender crisp, 5-10 minutes for more tender green beans. In a deep saucepan, boil the potatoes with a dash of salt until the potatoes are tender and a skewer or knife goes in and comes out easily. Transfer the green beans to a serving bowl. Cut the cooked potatoes into cubes and add to the green beans. Drizzle with the olive oil, the fresh lemon juice, salt and pepper to taste. Toss the salad together and serve.