The problem for some of us living in land locked states is getting good fresh seafood that is affordable. Fresh and affordable trumps sustainable, mercury levels or country of origin, sadly. One fish that I have consistently found to be readily available, inexpensive and reasonably local is trout. I can often find it in the markdown displays at our local grocery store allowing for around $1 per fish. Although it does not meet the guidelines for fatty fish it is still a good alternative to canned tuna.
Here is a favorite recipe for Roast Trout With Bacon and Herbs from the New York Times posted on March 8, 2013 by Florence Fabricant.
The recipe does call for bacon which is to be avoided when you are strictly following the heart healthy Mediterranean Diet. You omit the bacon and still have a delicious, heart healthy dish since the olive oil provides plenty of fat. Substituting 1/4 cup slivered almonds provides a nice crunch since trout and almonds are a traditional pairing. Sprinkle the almonds on as you would the bacon slivers in step 2.
Serve this with rice being sure to drizzle some of the yummy pan juices over the rice. Accompanied by fresh or frozen green beans picked in your garden and a green salad made from garden greens dressed with an olive oil vinaigrette and you have a wonderful Mediterranean style meal that is affordable and available even in the Nebraska Panhandle.