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Mediterranean Diet Recipes

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Mediterranean Diet Recipes

� Simple Mediterranean recipes
� Fresh, wholesome & delicious meals
� Easy recipes

11/02/2026

Golden Pan-Seared White Fish Fillets
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Servings: 4
Ingredients
- 4 white fish fillets (cod, tilapia, or haddock)
- 2 tbsp olive oil
- 2 tbsp butter
- 3 garlic cloves, minced
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- ½ tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp fresh parsley, chopped
- Lemon wedges for serving

11/02/2026

Tilapia in Roasted Pepper Sauce

Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 4

Ingredients

- 4 tilapia fillets (about 6 oz each)
- 2 tbsp extra virgin olive oil
- 2 large roasted red bell peppers, peeled and chopped
- 3 cloves garlic, minced
- ½ small onion, finely chopped
- ½ cup vegetable or chicken broth
- ¼ cup heavy cream
- 1 tbsp lemon juice
- ½ tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp fresh parsley, chopped

Instructions

1. Season the fish: Pat tilapia dry and season both sides with salt, black pepper, paprika, and oregano.
2. Prepare the sauce: Heat 1 tbsp olive oil in a skillet. Sauté onion for 3 minutes, then add garlic and cook for 30 seconds.
3. Blend: Add roasted peppers and broth. Simmer for 3–4 minutes, then blend until smooth.
4. Finish the sauce: Return the sauce to the skillet. Stir in cream and lemon juice, then simmer gently for 2 minutes.
5. Cook the fish: Heat the remaining olive oil in a separate skillet. Cook tilapia for 3–4 minutes per side, until opaque and flaky.
6. Combine: Spoon the roasted pepper sauce over the fish and simmer gently for 1–2 minutes.
7. Garnish: Sprinkle with fresh parsley and serve warm.

11/01/2026

Shrimp & Beef Stuffed Cabbage Rolls
Prep Time: 20 minutes
Cook Time: 40–45 minutes
Servings: 4–6
Ingredients
For the Cabbage Rolls:
- 1 large green cabbage (8–10 leaves)
- ½ lb (225 g) ground beef
- ½ lb (225 g) raw shrimp, peeled, deveined, and finely chopped
- ½ cup cooked rice
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 egg
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
For the Tomato Sauce:
- 1½ cups crushed tomatoes
- ½ cup beef broth
- 1 tbsp tomato paste
- 1 tbsp olive oil
- 1 tsp dried Italian seasoning
- Salt and pepper to taste
- Fresh parsley for garnish

11/01/2026

Honey-Lime Glazed Mediterranean White Fish

Prep Time: 10 minutes
Cook Time: 12–15 minutes
Servings: 4

Ingredients

- 4 white fish fillets (about 6 oz each), such as cod, haddock, or tilapia
- 2 tbsp extra virgin olive oil
- 2 tbsp honey
- 2 tbsp fresh lime juice
- 1 tsp lime zest
- 3 cloves garlic, minced
- ½ tsp paprika
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp fresh parsley, chopped
- Lime wedges, for serving

Instructions

1. Prepare the fish: Pat the fillets dry with paper towels. Season both sides with paprika, oregano, salt, and black pepper.
2. Make the glaze: Whisk together honey, lime juice, lime zest, garlic, and olive oil.
3. Sear the fish: Heat a large skillet over medium heat. Add a little olive oil and cook the fillets for 3–4 minutes per side, depending on thickness.
4. Glaze: Pour the honey-lime mixture into the skillet. Spoon it over the fish and simmer for 1–2 minutes until the glaze thickens slightly and the fish flakes easily.
5. Garnish: Sprinkle with fresh parsley and serve with lime wedges.

Tip: Avoid overcooking; fish is ready when it reaches 145°F (63°C) internally and flakes easily with a fork.

10/31/2026

Crustless Potato & Spinach Quiche (Potato & Spinach Frittata)
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Servings: 4–6
Ingredients
- 2 medium potatoes, peeled and diced
- 2 cups fresh spinach, chopped
- 6 large eggs
- ½ cup milk
- ½ cup shredded mozzarella cheese
- ¼ cup crumbled feta cheese
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 2 tbsp olive oil
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
- Fresh parsley for garnish

10/31/2026

Broiled Lobster Tails in Creamy Garlic Butter Sauce

Prep Time: 15 minutes | Cook Time: 10 minutes | Servings: 4

Ingredients

For the Lobster

- 4 lobster tails (6–8 oz each), thawed
- 1 tbsp extra-virgin olive oil
- 3 tbsp unsalted butter, melted
- ½ tsp smoked paprika
- ¼ tsp salt
- ¼ tsp black pepper

For the Garlic Butter Cream Sauce

- 1 tbsp extra-virgin olive oil
- 3 tbsp unsalted butter
- 4–5 garlic cloves, minced
- ½ cup evaporated milk
- ¼ cup plain whole-milk Greek yogurt
- 1 tbsp fresh lemon juice
- ¼ tsp salt
- ¼ tsp black pepper

For the Topping

- ¼ cup shredded mozzarella cheese
- ¼ cup freshly grated Parmesan cheese
- 2 tbsp fresh parsley, chopped
- Fresh lemon wedges

Instructions

1. Preheat: Position oven rack 6 inches below the broiler and preheat to HIGH.
2. Butterfly lobster: Using kitchen shears, cut down the center of each top shell. Loosen the meat, lift it through the opening, and rest it on top of the shell.
3. Season: Mix melted butter with 1 tbsp olive oil. Brush lobster meat generously and season with paprika, salt, and black pepper.
4. Broil: Place lobster tails in a broiler-safe baking dish and broil for 4–5 minutes, until shells turn red and meat begins turning opaque.
5. Prepare sauce: Heat 1 tbsp olive oil and 3 tbsp butter in a saucepan. Add garlic and sauté for 60 seconds. Stir in evaporated milk and lemon juice. Simmer gently for 2 minutes, remove from heat, and whisk in Greek yogurt.
6. Add sauce and cheese: Spoon garlic cream sauce over lobster tails. Top with mozzarella and Parmesan.
7. Final broil: Return to the broiler for 3–4 minutes, until cheese melts, bubbles, and turns golden.
8. Garnish: Sprinkle with fresh parsley and serve immediately with lemon wedges.

10/30/2026

Crispy Sweet Potato Bites with Whipped Feta
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients
For the Sweet Potato Bites:
- 2 medium sweet potatoes, sliced into ½-inch rounds
- 2 tbsp olive oil
- ½ tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper

10/30/2026

Italian White Bean & Kale Bake

Prep Time: 15 minutes | Cook Time: 25–30 minutes | Servings: 4

Ingredients

- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 4 cups fresh kale, stems removed and chopped
- 1 small yellow onion, diced
- 3 garlic cloves, minced
- 1 can (14.5 oz) diced tomatoes, drained
- ½ cup vegetable broth
- ½ cup grated Parmesan cheese
- ½ cup shredded mozzarella cheese
- 2 tbsp extra-virgin olive oil
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp red pepper flakes (optional)
- Salt and black pepper, to taste
- ¼ cup breadcrumbs
- 2 tbsp fresh parsley, chopped

Instructions

1. Preheat: Heat oven to 375°F (190°C). Lightly grease a baking dish.
2. Sauté vegetables: Heat olive oil in a skillet over medium heat. Add onion and cook for 3–4 minutes. Add garlic and cook for 30 seconds.
3. Wilt kale: Add chopped kale and cook for 2–3 minutes until softened.
4. Combine: Stir in cannellini beans, tomatoes, vegetable broth, oregano, thyme, red pepper flakes, salt, and black pepper.
5. Assemble: Transfer mixture to the baking dish. Sprinkle with Parmesan, mozzarella, and breadcrumbs.
6. Bake: Bake uncovered for 20–25 minutes until bubbly and golden on top.
7. Garnish: Sprinkle with fresh parsley and let rest for 5 minutes before serving.

10/29/2026

Beef-Stuffed Green Bell Peppers

Prep Time: 20 minutes | Cook Time: 45 minutes | Servings: 4

Ingredients

- 4 large green bell peppers, tops removed and seeds discarded
- 1 lb (450 g) lean ground beef
- 1 tbsp extra-virgin olive oil
- 1 small yellow onion, finely diced
- 2 garlic cloves, minced
- 1 cup cooked quinoa
- 1 can (14.5 oz) crushed tomatoes
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1 cup shredded mozzarella or Monterey Jack cheese, divided
- ½ tsp salt, or to taste
- ¼ tsp black pepper
- 2 tbsp fresh parsley, chopped
- 3 tbsp water

Instructions

1. Preheat: Heat oven to 375°F (190°C). Arrange hollowed peppers upright in a baking dish.
2. Cook beef: Heat olive oil in a skillet over medium-high heat. Add ground beef and onion; cook for 5–6 minutes until browned. Drain excess fat.
3. Season: Add garlic, crushed tomatoes, Italian seasoning, garlic powder, salt, and pepper. Simmer for 3 minutes.
4. Add quinoa: Remove from heat and stir in cooked quinoa and ½ cup shredded cheese.
5. Stuff peppers: Fill each pepper with the beef mixture. Pour 3 tbsp water into the bottom of the baking dish.
6. Bake covered: Cover tightly with foil and bake for 35 minutes, until peppers are tender.
7. Add cheese: Remove foil, sprinkle remaining cheese over the peppers, and bake uncovered for another 8–10 minutes until melted and golden.
8. Serve: Rest for 5 minutes, garnish with parsley, and serve warm.

10/29/2026

Spinach Feta Stuffed Salmon

Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4

Ingredients

4 salmon fillets (6 oz each)

2 cups fresh spinach, chopped

½ cup crumbled feta cheese

¼ cup cream cheese, softened

3 cloves garlic, minced

1 tbsp olive oil

1 tbsp lemon juice

1 tsp dried oregano

½ tsp paprika

Salt and black pepper, to taste

Lemon wedges, for serving

Address

1100 Congress Avenue
Austin, TX
78701

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