Mediterranean Diet - Five portions of fish?

[AperolSpitz]

Am trying to move family to a Mediterranean diet after so many reports and latest reports over weekend have me sold.

How do you achieve five family fish meals a week? It seems so expensive in comparison to meat and vegetables. I tend to buy organic cheap cuts (eg lamb neck) and stretch them with chick peas etc. We have salmon once a week.

Any top tips for cheap family fish dishes much appreciated (or do I bite the bullet?) Three DCs, all under 7 - do fish fingers count?

Thanks OP breakfast sounds good but I don't think lemon cake would be an improvement for breakfast.

Waitrose have 20% of their fish counter every Friday. I just buy whatever I fancy for that week and then freeze it. They usually have a really good selection, including sardines and mackerel.

I read 5 fish, 3 meat and the rest veg based as guidance. MIL's Daily Telegraph, make of that what you will.

Not sure about that one. The main thing is to reduce red meat. Chicken and other poultry is less of an issue. The Online version of today's telegraph has 2 servings of fish, 2 servings of white meat and no more than 2 of red.

Might be a portion issue. patient.info/health/mediterranean-diet version does have 5-6 servings, but each serving is 60g. Looking at the weights on the Tesco fish each fillet of salmon/river cobbler is about 130g or 2 of your weekly portions. So a fillet of fish twice a week would probably take you close to 5.

Heirhelp

Lemon cake isn't as sweet or sickly as you'd imagine. Nor is it too tart, I could post the recipe if you wish.

What do you have for breakfast at the Moment?

Pollack is a super cheap fish you can use instead of cod

Currently £1.50 for 2-250g at ocado.
www.ocado.com/webshop/product/Ocado-Alaskan-Pollock-Fillets/58435011

They taste great with just pesto ontop, and some breadcrumbs and Parmesan. Kids love them. And a simple 15 mins in oven

I thought too much fish wasn't that good for you, something about mercury poisoning?

What's with the fish finger hatred?

You do all realise that unless you buy value or smart price ones they're fillets of fish in breadcrumbs with no artificial colouring, flavouring or preservatives...

How is that objectionable?

LumpyMcBentface

Depends on the fish. Tuna, swordfish, mackerel, fish from the gulf of mexico

tabulahrasa

It's me that hates the fish fingers but it's because I live on the med with fresh fish available cheap every morning directly from the sea. Sorry.

Porridge would be fine on a med diet and you could probably get away with a wholegrain cereal occasionally if you watch out for too many added sugars.

It's not quite the same as in Turkey, but I often do a Turkish style kavalti for breakfast at the weekend. It's usually sliced cucumber, tomato, cheese and then various bits like boiled eggs, bread, honey, jam, olives, some fruit etc. You can experiment a bit to find a combination you like.

Have smoked salmon sandwiches every day for lunch

We have tuna sandwiches twice, salmon steaks once, some sort of white fish once

"It's me that hates the fish fingers but it's because I live on the med with fresh fish available cheap every morning directly from the sea. Sorry."

It wasn't just you...

I just wondered what people think are in them, lol

tabulahrasa

I just wondered what people think are in them, lol

Shite fish 😃😂

Well compared to fresh in the mec fish, probably but frozen fillets are frozen fillets.

Rafals, your version sounds much more achievable! - am wondering if age-related memory issue or Sat paper had different guidance.

Recipes making super easy to achieve more fish on a budget though - even if I can't get to fishmonger on the quayside from a London suburb...

tabulahrasa

AFAIK most are frozen at sea and are as fresh as what I get in the morning catch. If not fresher.

"AFAIK most are frozen at sea and are as fresh as what I get in the morning catch. If not fresher."

Fish fingers are, they're quick frozen in blocks on the boat and then cut and breaded still frozen.

I might try that sea bream recipe tomorrow. It sounds delicious.

Regarding the breakfasts though..are you looking for what actual Europeans eat for breakfast, or an idea of foods that fit into the concept? My DP is Portuguese and generally for his family it's just a piece of bread with cheese or jam. Breakfast is very small, but they have both a large lunch and large dinner.

I travel to Spain a lot for work and all I see eaten is bread, biscuits and cakes. Fruit and yogurt.

Similar in Italy.

But when you look at the Med diet online suggestions of avocado on whole meal toast, banana oatmeal, and Greek yoghurt pancakes - I've never experienced that as a European breakfast option and it looks like it's an American style suggestion on European ingredients.

Is there a book for this diet? It sounds interesting.

Thanks. It was more about foods that fitted the concept.

AtleastitsnotMonday Can I ask where you buy the frozen tuna please?

AdoraBell

Tesco has them as far as I can remember.

Ineedmorelemonpledge

I agree with that. Breakfast in Italy is normally a coffee and cornetto. Savoury breakfasts are for the most part unheard of. Nutella, bisciuts, cakes, chocolate milk are the norm here

Thanks Amalfi I'll have a look next time I'm in there.

Why five portions of fish, in particular?

If you are looking to cut down meat why not make things like lentil moussaka or pasta with roasted vegetables?

Just wondering.