18 Flavorful Atlantic Diet Recipes Healthy

Looking for fresh, wholesome meals that celebrate the bounty of the sea? The Atlantic Diet—packed with seafood, veggies, and vibrant flavors—is your ticket to healthy, delicious eating. From garlicky shrimp to hearty fish stews, these 18 recipes bring coastal charm to your kitchen. Whether you’re a seafood lover or just craving lighter, nourishing dishes, get ready to dive in and savor every bite!

Grilled Sardines with Lemon and Herbs

Fresh sardines shine in this simple yet flavorful dish, kissed with bright citrus and fragrant herbs—perfect for a quick summer grill session.

Ingredients:

• 8 fresh sardines, cleaned and scaled (about 4 oz each)
• 3 tbsp extra-virgin olive oil, divided
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 2 garlic cloves, minced
• 2 tbsp chopped fresh parsley
• 1 tbsp chopped fresh oregano
• 1 lemon, thinly sliced (plus extra wedges for serving)

Instructions:

1. Prep the sardines: Pat sardines dry with paper towels. Brush lightly with 1 tbsp olive oil, then season inside and out with salt and pepper.
2. Make the herb mix: In a small bowl, combine remaining 2 tbsp olive oil, garlic, parsley, and oregano.
3. Stuff and grill: Place 2-3 lemon slices inside each sardine. Brush herb mixture over both sides. Grill over medium-high heat (400°F) for 3-4 minutes per side until skin is crisp and flesh flakes easily.

The charred edges and zesty lemon-herb stuffing make these sardines taste like a Mediterranean getaway on a plate. Serve with crusty bread to soak up the juices!

Tip: For easier flipping, use a fish spatula or grill basket to keep delicate sardines intact.

Steamed Mussels with Garlic and White Wine

Plump, briny mussels steamed in a garlicky white wine broth—this dish feels fancy but comes together in under 20 minutes, making it perfect for weeknight indulgence.

Ingredients

• 2 lbs fresh mussels, scrubbed and debearded
• 3 tbsp unsalted butter
• 4 garlic cloves, minced
• 1/2 cup dry white wine (like Sauvignon Blanc)
• 1/4 cup chopped fresh parsley
• 1/2 tsp red pepper flakes
• 1/2 tsp kosher salt
• Crusty bread, for serving

Instructions

1. In a large pot with a lid, melt 3 tbsp butter over medium heat. Add 4 minced garlic cloves and sauté for 1 minute until fragrant (don’t let it brown).
2. Pour in 1/2 cup white wine, 1/2 tsp red pepper flakes, and 1/2 tsp salt. Bring to a simmer and cook for 2 minutes.
3. Add the mussels, cover, and steam for 5–7 minutes, shaking the pot once or twice, until shells open (discard any unopened ones).
4. Off heat, stir in 1/4 cup parsley. Serve immediately with crusty bread to soak up the broth.

The magic here is the broth—sweet garlic, a hint of spice, and that briny wine reduction turns into liquid gold. Don’t skip the bread!

Tip: Store mussels in the fridge covered with a damp towel until cooking—they’ll stay fresh longer.

Baked Cod with Olive Oil and Tomatoes

This simple yet elegant baked cod lets sweet tomatoes and rich olive oil shine, creating a light but satisfying meal that comes together in minutes.

Ingredients:

• 4 (6-oz) cod fillets, patted dry
• 1 pint cherry tomatoes, halved
• 3 tbsp extra-virgin olive oil, divided
• 3 garlic cloves, thinly sliced
• 1 tsp kosher salt
• ½ tsp black pepper
• ½ tsp dried oregano
• ¼ tsp red pepper flakes (optional)
• 2 tbsp chopped fresh parsley
• 1 lemon, cut into wedges

Instructions:

1. Preheat oven to 400°F. In a large bowl, toss cherry tomatoes with 1 tbsp olive oil, garlic, ½ tsp salt, ¼ tsp black pepper, oregano, and red pepper flakes (if using).
2. Arrange cod fillets in a baking dish and drizzle with remaining 2 tbsp olive oil. Sprinkle with remaining ½ tsp salt and ¼ tsp black pepper.
3. Scatter tomato mixture around the fish. Bake for 18–20 minutes until cod flakes easily with a fork and tomatoes burst.
4. Garnish with parsley and serve with lemon wedges.

The tomatoes soften into a jammy sauce while the cod stays moist—no fancy techniques required for this restaurant-worthy result.

Tip: For extra depth, add a handful of pitted Kalamata olives with the tomatoes.

Roasted Mackerel with Fennel and Orange

This bright and savory dish pairs rich mackerel with caramelized fennel and zesty orange for a meal that feels fancy but comes together effortlessly.

Ingredients:

• 2 medium fennel bulbs, thinly sliced (about 3 cups)
• 1 large orange, thinly sliced (seeds removed)
• 4 mackerel fillets (about 6 oz each)
• 3 tbsp olive oil, divided
• 1 tsp kosher salt, divided
• ½ tsp freshly ground black pepper
• 1 tbsp fresh thyme leaves
• ½ tsp crushed red pepper flakes

Instructions:

1. Preheat oven to 425°F. Toss fennel and orange slices with 2 tbsp olive oil, ½ tsp salt, and black pepper on a rimmed baking sheet. Roast for 15 minutes until fennel starts to soften.
2. Pat mackerel fillets dry and place them skin-side down on top of the fennel-orange mixture. Drizzle with remaining 1 tbsp olive oil and sprinkle with remaining ½ tsp salt, thyme, and red pepper flakes.
3. Return to oven and roast for 10–12 minutes until fish flakes easily with a fork and the citrus edges caramelize.

The magic here is how the roasted orange mellows into a jammy glaze, balancing the fish’s richness. Serve with crusty bread to soak up the juices!

Tip: For extra crisp skin, broil the fillets for the last 2 minutes—just keep an eye on them!

Portuguese Fish Stew with Potatoes and Kale

This hearty stew is a cozy one-pot wonder, brimming with tender fish, creamy potatoes, and earthy kale—all simmered in a garlicky tomato broth.

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 4 garlic cloves, minced
• 1 (14.5 oz) can diced tomatoes
• 4 cups low-sodium chicken or fish broth
• 1 lb Yukon Gold potatoes, cut into 1-inch chunks
• 1 tsp smoked paprika
• 1/2 tsp crushed red pepper flakes
• 1 tsp salt
• 1/2 tsp black pepper
• 1 bunch kale, stems removed and leaves torn
• 1.5 lb firm white fish (cod or halibut), cut into 2-inch pieces
• 1/4 cup fresh parsley, chopped

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté for 5 minutes until softened. Stir in garlic and cook for 30 seconds until fragrant.
2. Add diced tomatoes (with juices), broth, potatoes, smoked paprika, red pepper flakes, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 15 minutes until potatoes are almost tender.
3. Stir in kale and cook for 5 minutes until wilted. Gently nestle fish into the stew and simmer for 5–7 minutes until opaque and flaky.
4. Remove from heat and sprinkle with parsley.

The smoky paprika and briny tomatoes give this stew depth, while the fish stays melt-in-your-mouth tender—no overcooking here!

Tip: For extra richness, drizzle with a little extra olive oil just before serving.

Pan-Seared Sea Bass with Olive Tapenade

This elegant yet simple dish pairs buttery sea bass with a briny, garlicky olive tapenade for a restaurant-worthy meal at home.

Ingredients:

• 2 (6-oz) sea bass fillets, skin-on
• 1/2 cup pitted Kalamata olives
• 1 tbsp capers, drained
• 1 small garlic clove, minced
• 2 tbsp extra-virgin olive oil, divided
• 1 tsp lemon juice
• 1/4 tsp black pepper
• 1/2 tsp kosher salt, divided

Instructions:

1. Make the tapenade: In a food processor, pulse olives, capers, garlic, 1 tbsp olive oil, lemon juice, and 1/4 tsp salt until roughly chopped (about 5 pulses). Set aside.
2. Pat sea bass dry and season skin with remaining 1/4 tsp salt and black pepper.
3. Heat remaining 1 tbsp olive oil in a skillet over medium-high. Once shimmering, add fish skin-side down. Cook undisturbed for 4 minutes until skin is crispy.
4. Flip and cook 2-3 more minutes until flesh flakes easily (145°F internal temp).
5. Serve immediately with a generous spoonful of tapenade over each fillet.

The magic here is in the contrast: the crisp-skinned fish melts against the bold, chunky tapenade. It’s fancy enough for date night but comes together in 15 minutes.

Tip: For extra flavor, warm the tapenade briefly in the skillet after removing the fish.

Clam and Chorizo Soup with Chickpeas

This hearty soup combines briny clams, smoky chorizo, and creamy chickpeas for a cozy bowl that’s packed with bold flavors.

Ingredients:

• 2 tbsp olive oil
• 4 oz Spanish chorizo, diced
• 1 small yellow onion, finely chopped
• 3 garlic cloves, minced
• 1 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes
• 1 (15-oz) can chickpeas, drained and rinsed
• 1 (8-oz) bottle clam juice
• 2 cups chicken broth
• 1 lb littleneck clams, scrubbed
• 1/4 cup chopped fresh parsley
• Salt and black pepper to taste

Instructions:

1. Heat 2 tbsp olive oil in a large pot over medium heat. Add 4 oz chorizo and cook for 3–4 minutes until crispy. Use a slotted spoon to transfer to a plate.
2. In the same pot, sauté onion for 3 minutes until soft. Stir in 3 garlic cloves, 1 tsp smoked paprika, and 1/4 tsp red pepper flakes; cook for 30 seconds until fragrant.
3. Add chickpeas, clam juice, and 2 cups chicken broth. Bring to a simmer and cook for 10 minutes to meld flavors.
4. Add clams, cover, and steam for 5–7 minutes until they open (discard any unopened clams). Stir in parsley and reserved chorizo. Season with salt and black pepper to taste.

The smoky chorizo and briny clams create a rich, layered broth that’s perfectly balanced by the creamy chickpeas.

Tip: Serve with crusty bread to soak up every last drop of the flavorful broth.

Grilled Octopus with Smoked Paprika

This tender, smoky grilled octopus is a showstopper—perfect for impressing guests or treating yourself to a restaurant-quality meal at home.

Ingredients:

• 1 lb octopus (cleaned, thawed if frozen)
• 3 tbsp extra-virgin olive oil, divided
• 1 tbsp smoked paprika
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 garlic cloves, minced
• 1 tbsp lemon juice
• 1/4 cup chopped fresh parsley (for garnish)

Instructions:

1. Preheat grill to medium-high (400°F). Pat the octopus dry and rub with 1 tbsp olive oil.
2. In a small bowl, mix 2 tbsp olive oil, smoked paprika, kosher salt, black pepper, and minced garlic to make a paste. Coat the octopus evenly with the mixture.
3. Grill for 4–5 minutes per side, using tongs to turn, until charred and slightly crisp at the edges.
4. Transfer to a plate, drizzle with lemon juice, and sprinkle with parsley.

The smoky paprika and garlic create a bold crust, while the lemon brightens every bite—no chewiness, just melt-in-your-mouth perfection.

Tip: For extra tenderness, simmer the octopus in salted water for 45 minutes before grilling (pat dry first!).

Boiled Shrimp with Spicy Garlic Sauce

Plump, juicy shrimp get a fiery kick from a garlicky sauce that’s bold but balanced—perfect for dunking crusty bread or tossing with noodles.

Ingredients:

• 1 lb large shrimp, peeled and deveined (tails on or off)
• 3 tbsp unsalted butter
• 4 garlic cloves, minced
• 1 tbsp sriracha
• 1 tbsp honey
• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1/4 tsp red pepper flakes
• 2 tbsp chopped cilantro (for garnish)

Instructions:

1. Bring a large pot of salted water to a boil. Add shrimp and cook for 2–3 minutes until pink and opaque. Drain and set aside.
2. In a skillet over medium heat, melt 3 tbsp unsalted butter. Add 4 minced garlic cloves and sauté for 30 seconds until fragrant.
3. Stir in 1 tbsp sriracha, 1 tbsp honey, 1 tbsp soy sauce, 1 tbsp lime juice, and 1/4 tsp red pepper flakes. Simmer for 1 minute until slightly thickened.
4. Toss boiled shrimp in the sauce until evenly coated. Garnish with 2 tbsp chopped cilantro.

The magic here? The sauce clings to every crevice of the shrimp, delivering sweet heat and a punch of umami in every bite.

Tip: For extra depth, add a splash of fish sauce to the skillet with the other sauces.

Tuna and White Bean Salad with Fresh Herbs

This protein-packed salad is a breeze to throw together, with creamy beans, flaky tuna, and a bright pop of herbs—perfect for a light lunch or easy dinner.

Ingredients:

• 2 (5 oz) cans tuna in water, drained
• 1 (15 oz) can white beans (cannellini or great northern), rinsed and drained
• 1/4 cup finely diced red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh dill
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1/2 tsp kosher salt
• 1/4 tsp black pepper

Instructions:

1. In a large bowl, gently flake the tuna with a fork. Add the white beans, red onion, parsley, and dill.
2. Drizzle with olive oil and lemon juice, then sprinkle with kosher salt and black pepper. Toss lightly to combine, keeping some texture in the tuna.
3. Let sit for 5 minutes to allow flavors to meld, then taste and adjust seasoning if needed.

The magic here is in the contrast: tender beans and rich tuna balance the zesty herbs and lemon for a salad that’s anything but boring.

Tip: For extra crunch, toss in a handful of chopped celery or cucumber just before serving.

Braised Monkfish with Saffron and Peas

This elegant yet approachable dish lets monkfish shine with a golden saffron broth and sweet peas—perfect for impressing guests without fuss.

Ingredients:

• 1.5 lbs monkfish fillets, cut into 2-inch chunks
• 2 tbsp olive oil
• 1 small yellow onion, finely diced
• 2 garlic cloves, minced
• 1/2 tsp saffron threads, lightly crushed
• 1 cup dry white wine
• 1 cup fish or vegetable broth
• 1 cup frozen peas, thawed
• 2 tbsp butter
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley

Instructions:

1. Pat monkfish dry and season with 1/4 tsp salt and 1/8 tsp black pepper.
2. Heat olive oil in a deep skillet over medium-high. Sear monkfish until lightly golden (2 minutes per side), then transfer to a plate.
3. Reduce heat to medium. Add onion and cook until soft (5 minutes). Stir in garlic and saffron for 30 seconds until fragrant.
4. Pour in white wine, scraping up browned bits. Simmer until reduced by half (3 minutes). Add broth, remaining 1/4 tsp salt, and 1/8 tsp black pepper. Bring to a gentle simmer.
5. Return monkfish to the skillet, cover, and braise for 8 minutes. Add peas and butter, swirling until butter melts (2 minutes).
6. Sprinkle with parsley and serve immediately.

The saffron infuses the broth with a subtle floral note, while the monkfish stays firm and buttery—a restaurant-worthy contrast you’ll love.

Tip: For extra richness, swap the butter for a splash of heavy cream in the last step.

Grilled Anchovies with Roasted Peppers

These tender, smoky anchovies paired with sweet roasted peppers make a stunning appetizer or light meal—perfect for impressing guests without fuss.

Ingredients

• 1 lb fresh anchovies, cleaned and gutted
• 2 large red bell peppers, sliced into 1/2-inch strips
• 3 tbsp extra-virgin olive oil, divided
• 1 tbsp lemon juice
• 2 cloves garlic, minced
• 1/2 tsp smoked paprika
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley

Instructions

1. Prep the peppers: Toss bell pepper strips with 1 tbsp olive oil and a pinch of sea salt. Roast at 425°F for 20 minutes, stirring once, until softened and slightly charred.
2. Marinate the anchovies: Whisk together remaining 2 tbsp olive oil, lemon juice, garlic, smoked paprika, 1/4 tsp sea salt, and black pepper in a bowl. Coat anchovies evenly in the mixture and let sit for 10 minutes.
3. Grill the fish: Heat a grill or grill pan over medium-high. Cook anchovies for 2 minutes per side until just opaque and lightly crisped at the edges.
4. Serve: Arrange roasted peppers on a platter, top with grilled anchovies, and sprinkle with fresh parsley.

The contrast of the silky peppers against the crispy-edged anchovies is downright addictive—plus, it’s ready in under 30 minutes!

Tip: For extra depth, add a drizzle of honey to the marinade or finish with flaky Maldon salt.

Seafood Paella with Saffron and Vegetables

This vibrant paella brings the flavors of the Mediterranean to your table with tender seafood, aromatic saffron, and a rainbow of veggies—perfect for a cozy dinner that feels special.

Ingredients:

• 2 tbsp olive oil
• 1 small yellow onion, diced
• 1 red bell pepper, thinly sliced
• 3 cloves garlic, minced
• 1 1/2 cups Arborio rice
• 1/2 tsp smoked paprika
• 1/4 tsp saffron threads, crushed
• 3 cups low-sodium chicken broth
• 1/2 lb large shrimp, peeled and deveined
• 1/2 lb mussels, scrubbed
• 1/2 cup frozen peas
• 1/2 tsp salt
• 1/4 tsp black pepper
• Lemon wedges and chopped parsley for garnish

Instructions:

1. Heat olive oil in a large paella pan or skillet over medium heat. Add onion, bell pepper, and garlic; sauté for 5 minutes until softened.
2. Stir in Arborio rice, smoked paprika, and saffron, coating the rice evenly. Cook for 1 minute until fragrant.
3. Pour in chicken broth and bring to a simmer. Reduce heat to low, cover, and cook for 15 minutes, stirring occasionally.
4. Arrange shrimp and mussels on top of the rice, pressing them gently into the mixture. Scatter peas over the top. Cover and cook for 8–10 minutes until shrimp are pink and mussels have opened (discard any unopened ones).
5. Season with salt and black pepper. Garnish with lemon wedges and parsley.

The magic of this paella? The saffron-infused rice forms a crispy bottom layer (socarrat) while staying fluffy—a textural dream!

Tip: For extra depth, warm the broth with the saffron before adding it to the pan.

Baked Hake with Garlic and Parsley Breadcrumbs

This simple yet elegant dish turns flaky hake into a crispy, golden delight with a fragrant garlic-parsley crust—perfect for a fuss-free weeknight dinner that feels special.

Ingredients:

• 4 hake fillets (about 6 oz each)
• 1 cup panko breadcrumbs
• 3 tbsp unsalted butter, melted
• 3 garlic cloves, minced
• 1/4 cup fresh parsley, finely chopped
• 1 tsp lemon zest
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Preheat oven to 400°F. Lightly grease a baking dish with 1 tbsp olive oil.
2. In a bowl, mix 1 cup panko breadcrumbs, 3 tbsp melted butter, 3 minced garlic cloves, 1/4 cup parsley, 1 tsp lemon zest, 1/2 tsp salt, and 1/4 tsp black pepper until combined.
3. Arrange hake fillets in the dish and pat the breadcrumb mixture evenly over the tops, pressing gently to adhere.
4. Bake for 18–20 minutes until the fish flakes easily with a fork and the topping is golden brown.

The magic here? The buttery breadcrumbs stay crisp while sealing in the hake’s delicate moisture—no dry fish here!

Tip: For extra crunch, broil for 1–2 minutes at the end (watch closely to avoid burning).

Fish Cakes with Lemon Aioli

These golden fish cakes are flaky on the inside, crunchy on the outside, and paired with a bright lemon aioli that’ll have you dipping for seconds.

Ingredients:

• 1 lb cod or haddock fillets, cooked and flaked
• 1/2 cup panko breadcrumbs, plus 1/2 cup for coating
• 1/4 cup mayonnaise
• 1 large egg, lightly beaten
• 2 tbsp finely chopped fresh parsley
• 1 tbsp Dijon mustard
• 1 tsp lemon zest
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil, for frying

For the Lemon Aioli:

• 1/2 cup mayonnaise
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 1/4 tsp garlic powder
• Pinch of salt

Instructions:

1. In a bowl, combine flaked fish, 1/2 cup panko, 1/4 cup mayonnaise, egg, parsley, Dijon mustard, lemon zest, garlic powder, salt, and black pepper. Mix gently until just combined.
2. Shape mixture into 8 small patties (about 1/2-inch thick). Coat each patty in the remaining 1/2 cup panko, pressing lightly to adhere.
3. Heat olive oil in a skillet over medium heat. Cook patties for 3–4 minutes per side until deeply golden and crisp. Drain on paper towels.
4. For the aioli: Whisk together 1/2 cup mayonnaise, lemon juice, lemon zest, garlic powder, and salt. Serve alongside fish cakes.

The secret here? A double hit of lemon—zest in the cakes and the aioli—for a fresh, vibrant bite in every forkful.

Tip: For extra-crispy cakes, chill shaped patties for 15 minutes before frying.

Garlic Butter Scallops with Zucchini Noodles

These garlic butter scallops are seared to perfection and served over tender zucchini noodles for a light yet luxurious meal that comes together in under 20 minutes.

Ingredients:

• 1 lb fresh scallops, patted dry
• 3 medium zucchinis, spiralized into noodles (about 4 cups)
• 3 tbsp unsalted butter, divided
• 2 tbsp olive oil, divided
• 4 garlic cloves, minced
• 1/2 tsp salt, plus extra to taste
• 1/4 tsp black pepper
• 1 tbsp lemon juice
• 2 tbsp chopped fresh parsley

Instructions:

1. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add scallops in a single layer, season with 1/4 tsp salt and 1/8 tsp black pepper, and sear for 2–3 minutes per side until golden. Transfer to a plate.
2. In the same skillet, melt 2 tbsp butter with remaining 1 tbsp olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
3. Add zucchini noodles, remaining 1/4 tsp salt, and 1/8 tsp black pepper. Toss for 2–3 minutes until just tender but still crisp.
4. Stir in lemon juice, remaining 1 tbsp butter, and parsley. Return scallops to the skillet and warm through for 1 minute.

The magic here? A quick pan sauce made from the scallop drippings and butter coats every strand of zucchini for restaurant-worthy flavor in minutes.

Tip: For extra-crispy scallops, make sure they’re completely dry before searing—pat them twice if needed!

Spicy Fish Soup with Bell Peppers

This vibrant, warming soup packs a punch with tender fish and sweet bell peppers in a broth that’s just spicy enough to keep you coming back for more.

Ingredients:

• 1 lb firm white fish (like cod or halibut), cut into 1-inch chunks
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 3 cloves garlic, minced
• 1 tbsp olive oil
• 4 cups fish or vegetable broth
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 tsp smoked paprika
• 1/2 tsp crushed red pepper flakes (adjust to taste)
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges (for serving)

Instructions:

1. In a large pot, heat 1 tbsp olive oil over medium heat. Add garlic and sauté for 30 seconds until fragrant.
2. Add bell peppers and cook for 3–4 minutes, stirring occasionally, until slightly softened.
3. Pour in 4 cups broth and diced tomatoes, then stir in 1 tsp smoked paprika, 1/2 tsp red pepper flakes, 1 tsp salt, and 1/2 tsp black pepper. Bring to a gentle boil.
4. Reduce heat to low, add fish, and simmer uncovered for 5–6 minutes until fish is opaque and flakes easily.
5. Stir in cilantro, then remove from heat. Serve with lime wedges for squeezing over the top.

The smoky paprika and bright lime balance the heat perfectly, while the tender fish melts into every spoonful. Tip: For extra richness, swirl in a spoonful of coconut milk just before serving.

Stuffed Squid with Rice and Tomatoes

These tender squid tubes stuffed with savory rice and juicy tomatoes make an impressive yet approachable seafood dish—perfect for a cozy dinner party.

Ingredients

• 4 medium squid tubes (about 1 lb), cleaned
• 1/4 cup olive oil, divided
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1/2 cup long-grain white rice, rinsed
• 1 cup diced canned tomatoes, drained
• 1/4 cup dry white wine
• 1 tsp smoked paprika
• 1/2 tsp salt, plus extra for seasoning
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley

Instructions

1. Heat 2 tbsp olive oil in a skillet over medium heat. Add onion and cook until soft (5 minutes). Stir in garlic and cook for 30 seconds until fragrant.
2. Add rice, tomatoes, white wine, smoked paprika, 1/2 tsp salt, and black pepper. Cook for 2 minutes, then remove from heat and stir in parsley.
3. Pat squid tubes dry and stuff loosely with the rice mixture (don’t overfill—rice expands!). Secure openings with toothpicks.
4. Heat remaining 2 tbsp olive oil in the same skillet over medium-high. Sear squid for 2 minutes per side until lightly browned. Add 1/4 cup water, cover, and simmer on low for 20 minutes until squid is tender.
5. Let rest for 5 minutes before slicing. Serve with pan juices drizzled over the top.

The smoky paprika and sweet tomatoes melt into the rice, while the squid stays tender—no rubbery texture here!

Tip: For extra flavor, add a pinch of saffron to the rice while cooking.

Conclusion

With these 18 flavorful Atlantic Diet recipes, eating healthy has never been tastier! Whether you’re craving seafood, hearty grains, or fresh veggies, there’s something here for every home cook. Give these dishes a try, and let us know which ones become your favorites—don’t forget to share the love on Pinterest! Happy cooking!