20 Atlantic Diet Dinner Recipes

The Atlantic Diet, rooted in the culinary traditions of Galicia (Spain) and northern Portugal, is a balanced, sustainable approach to eating. While it shares many similarities with the Mediterranean diet—such as a focus on olive oil, fresh vegetables, and whole grains—the Atlantic Diet places a heavier emphasis on the region’s abundant seafood, brassica vegetables (like cabbage and kale), potatoes, and moderate amounts of dairy and lean meats, including pork [1] [2].

Dinners on the Atlantic Diet are often communal, comforting, and built around simple, high-quality ingredients. Here are 20 delicious Atlantic Diet dinner recipes to bring the flavors of the Iberian coast to your table.

1. Galician-Style Octopus (Pulpo a la Gallega)

A quintessential dish from Galicia, featuring tender octopus, potatoes, and paprika.

Ingredients:

• 1 whole octopus (about 2-3 lbs), cleaned (or pre-cooked octopus tentacles)
• 4 medium potatoes, peeled and thickly sliced
• 1/4 cup extra-virgin olive oil
• 1 tablespoon sweet paprika (pimentón dulce)
• 1/2 teaspoon hot paprika (pimentón picante)
• Coarse sea salt

Instructions:

1. If using raw octopus, bring a large pot of water to a boil. Dip the octopus in and out of the boiling water three times to curl the tentacles, then submerge it completely. Simmer for 45-60 minutes until tender. Remove and let cool, then slice into bite-sized pieces.
2. In the same water used for the octopus, boil the sliced potatoes until tender, about 15 minutes. Drain.
3. Arrange the warm potato slices on a wooden serving platter or large plate.
4. Top the potatoes with the sliced octopus.
5. Drizzle generously with extra-virgin olive oil.
6. Sprinkle evenly with sweet and hot paprika, and finish with a generous pinch of coarse sea salt. Serve warm.

2. Portuguese Seafood Stew (Cataplana de Marisco)

Named after the copper pan it’s traditionally cooked in, this stew is a seafood lover’s dream.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 large onion, thinly sliced
• 1 red bell pepper, sliced
• 3 cloves garlic, minced
• 1 cup crushed tomatoes
• 1/2 cup dry white wine
• 1 lb firm white fish (like cod or halibut), cut into chunks
• 1/2 lb shrimp, peeled and deveined
• 1/2 lb mussels or clams, scrubbed
• Fresh cilantro, chopped
• Salt and pepper

Instructions:

1. Heat the olive oil in a large, deep skillet or Dutch oven over medium heat. Add the onion and bell pepper, sautéing until soft, about 8 minutes.
2. Add the garlic and cook for 1 minute until fragrant.
3. Stir in the crushed tomatoes and white wine. Bring to a simmer and cook for 5 minutes.
4. Nestle the chunks of white fish into the sauce. Cover and simmer for 3 minutes.
5. Add the shrimp and mussels (or clams). Cover again and cook for another 5-7 minutes, until the shrimp are pink and the shells have opened. (Discard any unopened shells).
6. Season with salt and pepper. Garnish with fresh cilantro and serve with crusty bread.

3. Baked Cod with Potatoes and Onions (Bacalhau à Gomes de Sá style)

A comforting, oven-baked dish that is a staple in Portuguese households.

Ingredients:

• 1 lb cod fillets (fresh or desalted salt cod)
• 4 medium potatoes, peeled and thinly sliced
• 2 large onions, thinly sliced
• 1/4 cup extra-virgin olive oil
• 2 cloves garlic, minced
• 1/4 cup black olives, pitted
• 2 hard-boiled eggs, sliced
• Fresh parsley, chopped
• Salt and pepper

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Boil the sliced potatoes in salted water for 5-7 minutes until just tender but not falling apart. Drain and set aside.
3. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the onions and garlic, cooking slowly until caramelized and very soft, about 15 minutes.
4. In a baking dish, layer half of the potatoes, then half of the caramelized onions. Place the cod fillets on top. Season with salt and pepper.
5. Add the remaining onions and top with the remaining potatoes.
6. Drizzle the rest of the olive oil over the top.
7. Bake for 20-25 minutes until the fish is cooked through and the top potatoes are golden.
8. Garnish with black olives, sliced hard-boiled eggs, and fresh parsley before serving.

4. Grilled Pork Loin with Turnips and Greens

The Atlantic Diet includes moderate amounts of lean meat, often paired with root vegetables.

Ingredients:

• 4 lean pork loin chops
• 2 medium turnips, peeled and cut into wedges
• 1 bunch turnip greens or kale, roughly chopped
• 3 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• Salt and black pepper

Instructions:

1. Preheat your oven to 400°F (200°C) and heat a grill or grill pan over medium-high heat.
2. Toss the turnip wedges with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender and caramelized.
3. Rub the pork chops with 1 tablespoon of olive oil, smoked paprika, salt, and pepper. Grill for 4-5 minutes per side until cooked through. Let rest.
4. In a large skillet, heat the remaining tablespoon of olive oil over medium heat. Add the minced garlic and cook for 30 seconds.
5. Add the greens to the skillet and sauté until wilted and tender, about 3-5 minutes. Season with salt.
6. Serve the grilled pork chops alongside the roasted turnips and sautéed greens.

5. Galician Broth (Caldo Gallego)

A hearty, traditional soup made with white beans, potatoes, and greens.

Ingredients:

• 1 cup dried white beans (cannellini or great northern), soaked overnight
• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 4 medium potatoes, peeled and diced
• 1 bunch turnip greens, collard greens, or cabbage, chopped
• 6 cups water or low-sodium chicken broth
• 1 small piece of salted pork or ham hock (optional, for traditional flavor)
• Salt to taste

Instructions:

1. Drain and rinse the soaked beans. Place them in a large pot with the water or broth and the salted pork (if using). Bring to a boil, then reduce heat and simmer for 1 hour, or until the beans are mostly tender.
2. In a separate skillet, heat the olive oil and sauté the chopped onion until soft. Add the onion to the soup pot.
3. Add the diced potatoes to the pot and simmer for another 15-20 minutes until the potatoes are soft.
4. Stir in the chopped greens and cook for 10 more minutes until the greens are very tender.
5. Remove the salted pork (if used), shred any meat from it, and return the meat to the pot.
6. Taste and adjust seasoning with salt. Serve hot.

6. Baked Sardines with Tomato and Herb Crust

Sardines are an Atlantic Diet superfood, rich in omega-3s and flavor.

Ingredients:

• 1 lb fresh sardines, cleaned and scaled
• 2 large tomatoes, finely diced
• 1/4 cup whole-wheat breadcrumbs
• 2 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• Lemon wedges
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Lightly oil a baking dish.
2. Arrange the cleaned sardines in a single layer in the baking dish. Season with salt and pepper.
3. In a bowl, mix the diced tomatoes, breadcrumbs, minced garlic, parsley, and olive oil.
4. Spoon the tomato and breadcrumb mixture evenly over the sardines.
5. Bake for 12-15 minutes, or until the sardines are cooked through and the crust is golden and crispy.
6. Serve immediately with fresh lemon wedges.

7. Chicken and Rice with Saffron (Arroz con Pollo)

A comforting, family-style meal that utilizes whole grains and lean poultry.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 lb boneless, skinless chicken thighs, cut into chunks
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 cup brown rice
• 2 cups low-sodium chicken broth
• A pinch of saffron threads (or 1/2 teaspoon turmeric)
• 1/2 cup frozen peas
• Salt and pepper

Instructions:

1. Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat. Season the chicken with salt and pepper, and brown on all sides. Remove chicken and set aside.
2. In the same pan, add the onion and bell pepper. Sauté until soft, about 5 minutes. Add the garlic and cook for 1 minute.
3. Stir in the brown rice and saffron (or turmeric), cooking for 1 minute to toast the rice.
4. Return the chicken to the pan and pour in the chicken broth. Bring to a boil.
5. Reduce heat to low, cover tightly, and simmer for 35-40 minutes, or until the rice is tender and the liquid is absorbed.
6. Stir in the frozen peas during the last 5 minutes of cooking. Let sit for 5 minutes before fluffing with a fork and serving.

8. Roasted Mackerel with Lemon and Herbs

A simple, elegant preparation for one of the Atlantic’s most abundant fish.

Ingredients:

• 2 whole mackerel, cleaned and gutted
• 1 lemon, thinly sliced
• 4 sprigs fresh thyme or rosemary
• 2 tablespoons extra-virgin olive oil
• Coarse sea salt and black pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Score the skin of the mackerel 3-4 times on each side.
3. Rub the fish inside and out with olive oil, salt, and pepper.
4. Stuff the cavity of each fish with lemon slices and fresh herb sprigs.
5. Place the mackerel on the prepared baking sheet.
6. Roast for 15-20 minutes, depending on the size of the fish, until the flesh is opaque and flakes easily.
7. Serve hot, accompanied by a side salad or roasted vegetables.

9. Chickpea and Spinach Stew with Poached Egg

A vegetarian dinner that is filling, nutritious, and quick to prepare.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 can (15 oz) crushed tomatoes
• 1 can (15 oz) chickpeas, rinsed and drained
• 4 cups fresh spinach
• 4 large eggs
• Salt and pepper

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and sauté until soft, about 5 minutes.
2. Add the garlic and smoked paprika, cooking for 1 minute.
3. Pour in the crushed tomatoes and chickpeas. Bring to a simmer and cook for 10 minutes.
4. Stir in the fresh spinach and cook until wilted. Season with salt and pepper.
5. Use a spoon to make four small wells in the stew. Crack an egg into each well.
6. Cover the skillet and simmer for 4-6 minutes, until the egg whites are set but the yolks are still runny.
7. Serve immediately with crusty whole-grain bread.

10. Portuguese Steak Sandwich (Prego) on Whole Wheat

A healthier take on the famous Portuguese street food, perfect for a casual dinner.

Ingredients:

• 4 thin slices of lean beef steak (such as sirloin or flank)
• 3 cloves garlic, minced
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon white wine vinegar
• 1 bay leaf
• 4 whole-wheat rolls or small baguettes
• Mustard (optional)
• Salt and pepper

Instructions:

1. In a shallow dish, marinate the steak slices with the minced garlic, olive oil, white wine vinegar, bay leaf, salt, and pepper for at least 30 minutes.
2. Heat a large skillet or grill pan over medium-high heat.
3. Remove the steaks from the marinade (discard the bay leaf) and cook for 1-2 minutes per side until browned and cooked to your liking.
4. Slice the whole-wheat rolls in half and lightly toast them.
5. Spread a little mustard on the rolls if desired, and place a steak slice in each roll.
6. Serve hot, traditionally accompanied by a simple side salad.

11. Hake Baked in Foil (En Papillote) with Vegetables

Cooking fish in foil packets locks in moisture and flavor while keeping cleanup easy.

Ingredients:

• 4 hake fillets (or other white fish)
• 1 zucchini, thinly sliced
• 1 carrot, julienned
• 1/2 red onion, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 1 lemon, juiced
• Fresh dill
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Cut four large squares of aluminum foil or parchment paper.
2. Divide the sliced zucchini, carrot, and red onion evenly among the four squares, placing them in the center.
3. Place a hake fillet on top of each vegetable mound.
4. Drizzle each fillet with olive oil and lemon juice. Season with salt, pepper, and fresh dill.
5. Fold the edges of the foil or parchment paper up and seal tightly to create a packet.
6. Place the packets on a baking sheet and bake for 15-18 minutes.
7. Carefully open the packets (watch out for steam) and serve immediately.

12. Lentil and Chouriço Stew

A robust, earthy stew that uses a small amount of sausage to flavor a large pot of legumes.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• 2 carrots, diced
• 3 oz Portuguese chouriço or Spanish chorizo, diced
• 4 cups vegetable or chicken broth
• 1 bay leaf
• Salt and pepper

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and diced chouriço. Sauté until the vegetables are soft and the sausage has released its oils, about 8 minutes.
2. Stir in the rinsed lentils, broth, and bay leaf.
3. Bring to a boil, then reduce heat, cover, and simmer for 30-35 minutes, or until the lentils are tender.
4. Remove the bay leaf. Taste and adjust seasoning with salt and pepper.
5. Serve hot in bowls, accompanied by a green salad.

13. Grilled Squid with Salsa Verde

Squid is a popular, sustainable seafood choice in the Atlantic Diet.

Ingredients:

• 1 lb fresh squid tubes and tentacles, cleaned
• 2 tablespoons extra-virgin olive oil
• Salt and pepper
• For the Salsa Verde:
• 1 cup fresh parsley, finely chopped
• 1 clove garlic, minced
• 1 tablespoon capers, finely chopped
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice

Instructions:

1. In a small bowl, mix the parsley, garlic, capers, 3 tablespoons of olive oil, and lemon juice to make the salsa verde. Set aside.
2. Preheat a grill or grill pan over high heat.
3. Toss the cleaned squid with 2 tablespoons of olive oil, salt, and pepper.
4. Grill the squid quickly, about 1-2 minutes per side, until opaque and lightly charred. Do not overcook, or it will become rubbery.
5. Transfer the grilled squid to a serving platter and spoon the salsa verde generously over the top.

14. Cabbage Stuffed with Ground Pork and Rice

A comforting, traditional dish that highlights brassicas and moderate meat consumption.

Ingredients:

• 1 large head of green cabbage
• 1/2 lb lean ground pork
• 1/2 cup cooked brown rice
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 egg
• 1 can (15 oz) tomato sauce
• 1 tablespoon olive oil
• Salt, pepper, and a pinch of nutmeg

Instructions:

1. Bring a large pot of salted water to a boil. Carefully peel 8-10 large leaves off the cabbage head. Boil the leaves for 3-5 minutes until pliable. Drain and let cool.
2. In a bowl, mix the ground pork, cooked brown rice, chopped onion, minced garlic, egg, salt, pepper, and nutmeg.
3. Place a couple of tablespoons of the meat mixture in the center of each cabbage leaf. Fold the sides in and roll up tightly.
4. Heat the olive oil in a large skillet or Dutch oven. Place the cabbage rolls seam-side down in the pan.
5. Pour the tomato sauce over the rolls. Bring to a simmer.
6. Cover and cook over low heat for 40-45 minutes, until the pork is cooked through and the cabbage is very tender.

15. Clams in Garlic and White Wine Sauce (Amêijoas à Bulhão Pato)

A famous Portuguese dish that is simple, elegant, and incredibly flavorful.

Ingredients:

• 2 lbs fresh clams (such as littleneck), scrubbed and purged
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, thinly sliced
• 1/2 cup dry white wine
• 1/2 cup fresh cilantro, chopped
• Lemon wedges
• Crusty bread for dipping

Instructions:

1. Heat the olive oil in a large, wide pot over medium heat. Add the sliced garlic and sauté until golden, about 1-2 minutes.
2. Add the cleaned clams to the pot and pour in the white wine.
3. Cover the pot tightly and steam for 5-8 minutes, shaking the pot occasionally, until all the clams have opened. (Discard any that remain closed).
4. Remove from heat and stir in the fresh cilantro.
5. Serve immediately in large bowls with lemon wedges and plenty of crusty bread to soak up the garlic-wine broth.

16. Roasted Chicken with Potatoes and Carrots

A simple, one-pan roast dinner that is a staple in many Atlantic households.

Ingredients:

• 1 whole chicken (about 3-4 lbs), cut into pieces (or use bone-in, skin-on thighs and breasts)
• 4 medium potatoes, peeled and quartered
• 3 carrots, peeled and cut into chunks
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon sweet paprika
• 3 cloves garlic, minced
• 1/2 cup white wine or chicken broth
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix the olive oil, sweet paprika, minced garlic, salt, and pepper to create a paste.
3. Rub the paste all over the chicken pieces, potatoes, and carrots.
4. Arrange the chicken and vegetables in a large roasting pan or baking dish.
5. Pour the white wine or broth into the bottom of the pan.
6. Roast for 45-55 minutes, basting occasionally with the pan juices, until the chicken is cooked through (internal temperature of 165°F) and the vegetables are tender and golden.

17. Tuna Steaks with Tomato and Onion Sauce (Cebolada)

Fresh tuna is a treat on the Atlantic coast, often served with a rich onion sauce.

Ingredients:

• 2 fresh tuna steaks (about 6 oz each)
• 2 tablespoons extra-virgin olive oil
• 2 large onions, thinly sliced
• 2 large tomatoes, chopped
• 1 clove garlic, minced
• 1 tablespoon red wine vinegar
• Salt and pepper
• Fresh parsley

Instructions:

1. Season the tuna steaks with salt and pepper.
2. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Sear the tuna steaks for 1-2 minutes per side (for medium-rare) or longer if you prefer them well done. Remove from the pan and set aside.
3. In the same skillet, add the remaining tablespoon of olive oil. Add the sliced onions and sauté over medium heat until soft and golden, about 10 minutes.
4. Add the garlic and chopped tomatoes. Cook for another 5-7 minutes until the tomatoes break down into a sauce.
5. Stir in the red wine vinegar and season the sauce with salt and pepper.
6. Return the tuna steaks to the pan just to warm through in the sauce.
7. Garnish with fresh parsley and serve.

18. Vegetarian Paella with Artichokes and Green Beans

While paella is famous in eastern Spain, vegetable and seafood rice dishes are common across the peninsula.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 cup short-grain rice (like Bomba or Arborio)
• 1/2 teaspoon smoked paprika
• A pinch of saffron threads
• 2 1/2 cups vegetable broth
• 1 cup canned artichoke hearts, quartered
• 1 cup fresh green beans, trimmed and halved
• Lemon wedges

Instructions:

1. Heat the olive oil in a wide, shallow pan (or paella pan) over medium heat. Add the onion and bell pepper, sautéing until soft.
2. Add the garlic, smoked paprika, and saffron. Cook for 1 minute.
3. Stir in the rice, coating it in the oil and spices.
4. Pour in the vegetable broth. Bring to a simmer, then arrange the artichoke hearts and green beans evenly over the top.
5. Do not stir the rice from this point on. Let it simmer uncovered for 18-20 minutes until the liquid is absorbed and the rice is tender.
6. Remove from heat, cover with a clean kitchen towel, and let rest for 5 minutes before serving with lemon wedges.

19. Baked Sea Bass with Fennel and Orange

A light, aromatic fish dish that highlights fresh, seasonal ingredients.

Ingredients:

• 2 sea bass fillets (or other flaky white fish)
• 1 fennel bulb, thinly sliced
• 1 orange, thinly sliced
• 2 tablespoons extra-virgin olive oil
• Fresh thyme sprigs
• Salt and pepper

Instructions:

1. Preheat your oven to 400°F (200°C). Lightly oil a baking dish.
2. Arrange the sliced fennel and orange slices in the bottom of the baking dish.
3. Place the sea bass fillets on top of the fennel and orange.
4. Drizzle with olive oil and season with salt, pepper, and fresh thyme sprigs.
5. Bake for 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
6. Serve the fish with the roasted fennel and orange slices.

20. Portuguese Bread Soup (Açorda) with Shrimp

A traditional, rustic dish that brilliantly uses up leftover bread.

Ingredients:

• 4 cups day-old rustic bread, torn into chunks
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, minced
• 1/2 lb shrimp, peeled and deveined
• 4 cups hot seafood or vegetable broth
• 1/2 cup fresh cilantro, chopped
• 2 large eggs
• Salt and pepper

Instructions:

1. Place the chunks of day-old bread in a large bowl.
2. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the minced garlic and sauté until golden, about 1 minute.
3. Add the shrimp and cook until pink, about 2-3 minutes. Remove the shrimp and set aside.
4. Pour the hot broth into the pot with the garlic oil. Bring to a simmer.
5. Add the bread chunks to the simmering broth, mashing them with a wooden spoon until the mixture resembles a thick porridge.
6. Stir in the fresh cilantro and season with salt and pepper.
7. Crack the eggs directly into the hot bread mixture and stir vigorously to cook the eggs into the soup.
8. Fold the cooked shrimp back into the Açorda and serve immediately.

---

References

[1] Berry Street. “Atlantic Diet Meal Plan: 7 Days of Easy, Healthy Meals.” https://www.berrystreet.co/blog/atlantic-diet-meal-plan
[2] Food & Wine. “25 Portuguese Dishes Built on Seafood, Rice, and Sausage.” https://www.foodandwine.com/portuguese-food-11891735