The Magic of Olive Oil, Fish and Other Healthy Fats

The Mediterranean diet isn’t like other diets. To begin with, it’s more of a style of eating than a strict regimen. And adopting it doesn’t involve many of the sacrifices people associate with healthy eating.

Compared with other wholesome diets, for example, the Mediterranean diet is relatively high in fat. Federal health officials recommend that 20% to 35% of your daily calories come from fat — while that number can be around 30% to 40% in the Mediterranean diet.

Yet in clinical trials, people who followed the Mediterranean diet had lower blood pressure and cholesterol levels and were less likely to develop cardiovascular disease than those who followed a low-fat diet.

That’s probably because the Mediterranean diet emphasizes heart-healthy fats from sources like olive oil, fish, whole grains, and nuts and seeds. And it includes less saturated fat than the typical American diet, because it discourages butter and red and processed meats and includes only moderate amounts of cheese, yogurt, poultry and eggs.

Researchers believe that olive oil, the preferred fat source in the Mediterranean diet, may be one of the main contributors to its health benefits. It’s rich in heart-healthy monounsaturated fats and has antioxidant and anti-inflammatory properties that can prevent damage to your cells and blood vessels.

In a 2022 study of more than 90,000 U.S. adults spanning 28 years, for instance, those who consumed at least half a tablespoon of olive oil each day were significantly less likely to die of cancer or cardiovascular, neurodegenerative or respiratory diseases than those who rarely or never consumed it.

Fish also features prominently in the Mediterranean diet, especially fatty varieties such as salmon, tuna, anchovies and sardines. These are excellent sources of omega-3 fatty acids, which can improve blood cholesterol levels and reduce inflammation and blood pressure. Most Mediterranean diet guidelines recommend at least two servings of fish per week.

But let’s not give olive oil and fish all of the credit. Whole grains, nuts, seeds and olives also contribute to the diet’s healthy fats. And though they’re not native to the Mediterranean region, avocados are rich in monounsaturated fats and are often included in modern versions of the diet. Below, we offer ideas for incorporating these foods into your routine, along with some recipes our colleagues at NYT Cooking have selected.

What To Keep On Hand

Earlier this week, we stocked up on whole grains, nuts and seeds. Here are a few more items to infuse healthy fats into your meals:

— Extra-virgin olive oil

— Avocados

— Canned (or tinned) fish such as tuna, salmon, anchovies and sardines

— Fresh or frozen fish including salmon, tuna, mackerel and cod

How To Cook With Healthy Fats

For each day of our Mediterranean diet series, we and our colleagues at NYT Cooking have picked a few recipes that embrace the ingredients we’re highlighting. This is not intended to be a meal plan for a day, but rather inspiration for how to include more of these healthful foods in your week.

For breakfast, you might smash some avocado onto whole-grain toast and top it with a drizzle of olive oil. In this recipe from Julia Moskin and Giles Russell, optional garnishes like fresh herbs, pickled red onions and pumpkin or sesame seeds take avocado toast to the next level.

Craig Claiborne’s classic tuna salad sandwich is a quick, budget-friendly lunch option — but if you’re looking for something more “intense and pronounced,” try Ali Slagle’s sardine salad on a whole-wheat bagel, over greens or between two slices of whole-grain toast. Anchovies are also a flavorful addition to salad dressing, as in David Tanis’ vibrant radicchio-anchovy salad.

For dinner, try Alison Roman’s slow-roasted citrus salmon with herb salad (ready in 35 minutes) or Mark Bittman’s grilled tuna with herbs and olives (ready in 20). And let’s not forget about tinned and jarred fish. Sohla El-Waylly’s sardine pasta puttanesca makes good use of anchovies and tinned sardines.

I’ve long been a purist about baking with butter, but I’m experimenting with using olive oil in desserts, like Samantha Seneviratne’s elegant lemon-scented olive oil cake. A wedge of that moist beauty, maybe topped with fresh fruit, is the perfect way to cap off a week of good eating.

—Recipe: Radicchio-Anchovy Salad

By David Tanis

Radicchio, once rarely seen (by non-Italians), is now a familiar produce staple, and many farmers markets also feature other red-leafed radicchio varietals, such as Treviso or Chioggia. Feel free to mix and match, but pair them with an assertive dressing: The pleasant bitter flavor of the red leaves calls out for something bracing.

Yield: 4 servings

Total time: 10 minutes

Ingredients:

2 tablespoons lemon juice

1 tablespoon Dijon mustard

2 teaspoons chopped anchovy

1 garlic clove, pounded to a paste

3 tablespoons extra-virgin olive oil

Salt and black pepper

1 head radicchio, leaves separated and torn

Grated Parmesan, for serving

Preparation:

1. Make the dressing: In a small bowl, stir together lemon juice, mustard, anchovy and garlic. Whisk in olive oil. Season lightly with salt and pepper to taste.

2. Place radicchio leaves in a salad bowl. Salt lightly, add half the dressing and toss. Taste and add more dressing as necessary. Finish with grated Parmesan, if you like.

—Recipe: Slow-Roasted Citrus Salmon With Herb Salad

By Alison Roman

This is truly the best way to cook salmon. Slowly roasting an already fatty fish in an even more luxurious fat (here, olive oil) makes it nearly impossible to overcook. Plus, you can flavor that oil with whatever you fancy — spices, herbs, citrus, chiles — which, in turn, will flavor the fish. It’s a very simple method for cooking any large piece of fish (cod or halibut work well here, too). This makes it the ideal dinner party trick, sitting perfectly in the center of a Venn diagram where “looks impressive” and “not a ton of work” overlap. It also doubles beautifully. Store any leftover salmon in the remaining oil, which will keep it from drying out, and use it to elevate a salad or a bagel with cream cheese.

Yield: 4 to 6 servings

Total time: 35 minutes

Ingredients:

1 (1 1/2-pound) piece skinless salmon fillet (or halibut or cod)

Kosher salt and black pepper

2 lemons, Meyer or regular, thinly sliced, plus 1 tablespoon fresh lemon juice

1 blood orange, mandarin orange or regular orange, thinly sliced

6 sprigs thyme, rosemary, oregano or marjoram (optional)

1 1/2 cups olive oil

2 cups herbs, such as parsley, cilantro, dill and tarragon, roughly picked from the stem

Flaky sea salt, for serving

Preparation:

1. Heat oven to 300 degrees. Season salmon with salt and pepper on both sides. Place in a large baking dish with sliced lemons, orange and thyme (or rosemary, oregano or marjoram), if using.

2. Drizzle everything with olive oil and bake until salmon is just turning opaque at the edges and is nearly cooked through, 25 to 35 minutes.

3. Toss fresh herbs with 1 tablespoon lemon juice and flaky salt. Serve alongside salmon.

—Recipe: Meskouta (Moroccan Orange Cake)

By Nargisse Benkabbou

A traditional Moroccan cake typically served for tea or breakfast, meskouta is made with ingredients you likely have on hand, and it doesn’t require a mixer. Extra-virgin olive oil makes it moist on the inside and golden on the outside. The cake is excellent on its own, but for something really special, add whipped cream and dark chocolate shavings.

Yield: 8 servings

Total time: 1 hour, plus cooling

Ingredients:

For the cake:

1/2 cup plus 2 tablespoons (150 milliliters) extra-virgin olive oil, more for greasing the pan

2 cups (260 grams) all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1 teaspoon fine salt

3/4 cup plus 2 tablespoons (180 grams) sugar

2 large eggs

3/4 cup plus 2 tablespoons (180 grams) Greek-style yogurt

Zest of 2 oranges (about 2 tablespoons)

1/3 cup/80 milliliters fresh orange juice (from about 1 orange)

1 teaspoon vanilla extract

For the whipped cream (optional):

3/4 cup/180 milliliters heavy whipping cream

1 1/2 tablespoons powdered sugar

Dark chocolate, for shaving with a vegetable peeler

Preparation:

1. Make the cake: Heat the oven to 350 degrees. Grease a 8 1/2-by-4 1/2-inch loaf pan with olive oil, and line it with a sheet of parchment paper so that you have extra on the sides. (You’ll use this to lift the loaf out of the pan.)

2. In a large bowl, whisk together the flour, baking powder, baking soda and salt until well combined. In another large bowl, whisk together the sugar and eggs until well combined. Add the yogurt, olive oil, orange zest, orange juice and vanilla extract to the sugar and egg mixture, and whisk until well incorporated.

3. Pour the wet ingredients into the dry ingredients and gently mix using a spatula until you no longer see flecks of flour, making sure not to overmix. (The batter will be slightly lumpy.) Transfer the batter to the prepared pan, and use a spatula to spread into an even layer.

4. Bake for 40-45 minutes, or until a toothpick inserted in the center comes out with some small, moist crumbs. (If the cake needs another minute or two, but is becoming too brown, tent with foil.) Allow to cool completely on a wire rack before using the parchment overhang to remove from the pan.

5. Make the optional whipped cream: Using a hand mixer or a stand mixer fitted with a whisk attachment, whisk the cream and the powdered sugar for about 2-3 minutes on medium-high, or until medium peaks begin to form. You want a spreading consistency. Cover and keep in the fridge until ready to serve the cake.

6. To serve, cut the cake in slices, top with whipped cream, if using, and garnish with chocolate shavings, if using. Alternatively, you can also top the whole cake with whipped cream, then slice it. Without the whipped cream, the cake keeps for up to 5 days in an airtight container on the counter.

—Recipe: Greens and Beans With Toasted Crumbs

By Rick A. Martinez

This light, plant-based main was inspired by a traditional cassoulet, a French slow-cooked casserole made with beans, pork and duck and simmered in duck fat. In this fast, vegetarian take, olive oil replaces the duck fat and chard stalks are cooked gently with scallion, garlic and thyme to create the flavor foundation. Summer vegetables are simmered in the infused olive oil until just tender, then served with toasted breadcrumbs and fresh cracked pepper. The broth in this dish is the real star, so you will want lots of bread to soak it all up.

Yield: 4 servings

Total time: 30 minutes

Ingredients:

4 large scallions, sliced

12 ounces Swiss chard (about 1 large bunch), preferably green, stems separated and chopped, leaves torn into 2-inch pieces

2 celery stalks, chopped

3 garlic cloves, finely chopped

3 fresh thyme sprigs

1/3 cup extra-virgin olive oil, plus more for serving

1/2 pound green beans, trimmed and cut into 1-inch pieces

2 cups frozen (or fresh) lima beans or edamame, thawed if frozen

1/2 teaspoon sugar

Kosher salt (such as Diamond Crystal) and freshly ground black pepper

1/3 cup dried or fresh breadcrumbs

Crusty bread, for serving

Preparation:

1. In a large saucepan, bring scallions, chard stems, celery, garlic, thyme and oil to a simmer over medium heat until oil is gently bubbling and chard stems are tender, 12-15 minutes. You want to slowly cook the vegetables and infuse the oil; you may need to adjust the heat to avoid browning the vegetables.

2. Add green beans, lima beans, chard leaves, sugar, 2 teaspoons salt, 1/2 teaspoon pepper and 2 cups water to the cooked vegetables. Bring to a simmer over medium heat. Cook, stirring occasionally, until green beans are just tender, about 8 minutes.

3. Meanwhile, heat a medium skillet over medium-high and toast breadcrumbs, tossing frequently, until golden brown and fragrant, about 4 minutes. Transfer to a heatproof bowl.

4. Divide vegetable mixture among bowls and top with the toasted breadcrumbs, a drizzle of olive oil and a grind of black pepper. Serve with crusty bread, for soaking up the broth.

—Recipe: Avocado Toast

Recipe from Giles Russell

Adapted by Julia Moskin

It may seem silly to give a recipe for avocado toast, but there is an art to it, as with most things that are both simple and perfect. Here, you want to make sure of a few things: that the bread you use is sturdy and has some taste; that there’s enough salt and citrus to bring out the avocado’s flavor; and that you use a good olive oil to bring it all together. These garnishes, from the Australian café Two Hands in Manhattan, are tasty but unnecessary.

Yield: 2 servings

Total time: 5 minutes

Ingredients:

For the avocado toast:

2 large slices crusty, chewy sourdough bread, preferably whole wheat

1 ripe avocado, halved, pit removed

Extra-virgin olive oil

Flaky salt and coarsely ground black pepper

Half a lemon or lime

Optional garnishes:

Poached or fried eggs

Thinly sliced pickled or fresh red chiles, such as Fresno or cherry

Thinly sliced pickled red onions

Pepitas (pumpkin seeds) or sesame seeds, or both

Herbs, such as basil, cilantro, mint or baby arugula

Preparation:

1. Toast the bread to your liking. Meanwhile, use a wide spoon to remove the avocado halves from the peel, keeping them in large pieces.

2. Drizzle the hot toast lightly with olive oil and sprinkle with salt. Let cool slightly, then place one avocado half on each slice of toast. Use the back of a fork to roughly mash the avocado into the bread, keeping it as chunky as possible.

3. Sprinkle with a little more salt, and pepper if desired. Squeeze the citrus over the top and add any garnishes. Cut each piece of toast in half if they’re large and serve immediately.

—Recipe: Sardine Pasta Puttanesca

By Sohla El-Waylly

Pasta puttanesca packs a punch, loaded with flavorful pantry staples such as capers, olives, garlic, anchovies and red-pepper flakes. This version adds sardines and swaps the canned tomatoes for plump cherry tomatoes, which both bring meaty bites to this simple dish. It’s best in the summer, when the tomatoes are especially ripe and juicy. Keep the pasta quite undercooked, so it can become tender while simmering in the burst tomato sauce. The sauce will look thin at first, but just keep vigorously stirring and it will get glossy and emulsified.

Yield: 4 to 6 servings

Total time: 40 minutes

Ingredients:

Salt

1 pound long pasta, such as spaghetti, bucatini or linguine

3 tablespoons extra-virgin olive oil

2 (4- to 4.5-ounce) cans sardines packed in olive oil (see Tip), not drained

4 anchovy fillets

6 garlic cloves, smashed with the side of a chef’s knife then chopped

Red-pepper flakes, to taste

2 pints (about 4 cups) cherry tomatoes

3/4 cup pitted black olives, very roughly chopped

1/4 cup drained capers

1 small handful parsley sprigs, finely chopped

Preparation:

1. Bring a high-sided skillet or medium pot of water to a boil and season with salt. Add pasta and cook, stirring occasionally, until floppy but still quite raw in the center (about 4 minutes shy of the cook time suggested on the package). Drain pasta, reserving 4 cups of the cooking liquid.

2. When the pasta is nearly cooked, heat a medium Dutch oven over medium-low. Add the olive oil, the oil from the sardines, the anchovies and garlic. Cook, stirring frequently, until the garlic is just beginning to turn golden and the anchovies have broken down, about 3 minutes. Add red pepper flakes and cook, stirring frequently, until aromatic, about 30 seconds.

3. Add the tomatoes and 2 cups of the reserved pasta cooking liquid and increase heat to medium. Bring to a simmer and cook until the tomatoes are warmed through and slightly softened, 4 to 6 minutes. Use a wooden spoon or potato masher to roughly smash them. Continue simmering until the tomato juices have slightly thickened into a sauce, about 5 minutes.

4. Add the drained pasta and cook, stirring vigorously, until the sauce coats the noodles and the pasta has cooked to your desired final texture, adding more pasta cooking liquid as needed, about 2 minutes. Add the sardines, olives, capers and parsley, stirring to evenly distribute and break up the sardines. Divide among plates and serve right away.

Tips:

The size of sardine cans typically ranges from 4 to 4.5 ounces. You don’t have to be precise in this recipe, so buy any can that falls somewhere within that size range. This recipe works with both whole sardines and boneless, skinless fillets.

—Recipe: Olive Oil Baked Salmon

By Ali Slagle

If you’re looking for a baked salmon recipe that produces silky fish with flavors that go with anything, you’ve found it. This fish gets so tender because it’s cooked at a moderate temperature and cushioned by a shallow pool of olive oil and lemon juice. Add lemon peels or other seasonings to the baking dish before the salmon cooks and they’ll infuse the oil; this mixture will become your sauce. Once the salmon is done, let it rest and squeeze more lemon juice into the sauce. The results are reminiscent of squeezing a lemon wedge over a piece of fish, but the flavor is a little more luxurious and developed. Any extra sauce can be used on a salad, steamed vegetables or crusty bread.

Yield: 4 servings

Total time: 25 minutes

Ingredients:

1/4 cup extra-virgin olive oil

4 (6-ounce) salmon fillets or 1 (1 1/2-pound) salmon fillet (skin-on or skinless), patted dry

Salt and pepper

2 lemons

Optional flavorings: rosemary, thyme or oregano sprigs; smashed garlic; fresh or dried chile; olives; anchovies; bay leaves; crushed fennel or coriander seeds

Preparation:

1. Heat the oven to 350 degrees. Drizzle the oil in a baking dish that will fit the salmon. Place the salmon in the dish, skin-side down if applicable. Season with salt and pepper.

2. Using a vegetable peeler, peel thick strips of zest from 1 lemon, then add to the baking dish. Juice 3 tablespoons of the lemon and pour over the salmon. Nestle in the optional flavorings if using. Bake, basting halfway through with the lemon oil, until just cooked through, 13 to 20 minutes, depending on the size of the fillets. (You will know if the salmon is done when the fish flakes when cut into with a knife or fork or when an instant-read thermometer inserted into the thickest part reaches 120 degrees.)

3. Transfer the salmon to plates to rest at least 5 minutes; discard the skin if applicable. Remove and discard the lemon peels and any aromatics you don’t want to eat, like herb sprigs. Squeeze about 1 tablespoon of the reserved lemon juice into the baking dish until the sauce is tangy but not puckery. Season to taste with salt and pepper. Eat the salmon with a spoonful of the lemon sauce.

This article originally appeared in The New York Times.