Mediterranean Seafood and Vegetable Sauté
Mediterranean Seafood and Vegetable Sauté is a vibrant, quick-cooked dish featuring a mix of seafood like shrimp, mussels, or squid, sautéed with colorful vegetables such as bell peppers, zucchini, tomatoes, and garlic in olive oil. It's a staple across coastal Mediterranean regions, from Greece and Italy to Spain and North Africa, celebrating fresh, local ingredients. The dish is typically finished with herbs like parsley or oregano and a squeeze of lemon.
🍽️ Nutrition at a glance
This dish is high in protein from the seafood and healthy fats from olive oil, while being relatively low in carbohydrates. It's an excellent source of omega-3 fatty acids, vitamin C, and minerals like selenium and iron, with a typical serving containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 12 g |
| Fat | 20 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 580 mg |
| Vitamin C | 45 mg |
| Selenium | 42 mcg |
| Iron | 3.5 mg |
| Potassium | 520 mg |
| Vitamin B12 | 8 mcg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Vitamin A | 1200 IU |
| Zinc | 2.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it embodies the Mediterranean diet's philosophy of simplicity and freshness, often served as a shared main course or over crusty bread to soak up the flavorful sauce. Nutritionally, the combination of lean protein, fiber-rich vegetables, and heart-healthy fats makes it a well-balanced meal linked to numerous health benefits.
