Mediterranean Diet Recipes

Mediterranean diet recipes will predominantly contain ingredients specific to this region such as fish, olive oil, nuts, olives, and legumes. There are several health benefits now known of incorporating Mediterranean dishes into your meal plans.

Radish Salad with Tuna

Ingredients

1 teaspoon salt

Juice of 1 lemon

1 pound radishes, thinly sliced or grated

2 tablespoons minced fresh parsley

¼ cup diced celery

¼ cup minced scallion

3 tablespoons extra-virgin olive oil

1 3.75 ounce can tuna, in water, drained and flaked

12 small black olives, pitted

Directions

In small bowl, dissolve salt in lemon juice. Add radish slices, parsley, celery, and scallions; mix well. Let set for 5 minutes. After 5 minutes, drain out any water from salad. Add olive oil, tuna, and olives. Serve piled on bed of greens.

Servings and Nutritional Information

Makes 6 servings at ½ cup each.

102 Calories, 4 g Carbohydrate, 4 g Protein, 8 g Total Fat, 1 g Saturated Fat, 6 mg Cholesterol, 370 mg Sodium

Sicilian Swordfish in Packets

Ingredients

1 pound swordfish

2 tablespoons unbleached flour

2 tablespoons extra-virgin olive oil

1 small onion, thinly sliced

1 garlic clove, minced

¼ cup chopped pitted olives

1 2-inch strip lemon zest, minced

2 teaspoons tomato puree

1 cup dry white wine

Directions

Dust both sides of fish lightly with flour and shake off excess. Heat 1 tablespoon oil in pan over medium-high heat and sauté fish on each side just until golden. Remove fish and set aside. Add onion and garlic to pan, cook about 10 minutes until soft. Add additional tablespoon oil, olives, and lemon zest; cook for 3 minutes longer.

Preheat oven to 450 degrees.

Dilute tomato puree in wine and add to pan. Cook until liquid reduced and sauce is thickened, about 10 minutes.

Place fish in large piece of foil or parchment paper. Top with sauce and fold up ends of foil to form loose, but tightly sealed packet. Place packets on cookie sheet and roast in preheated oven for 15 minutes. Serve.

Servings and Nutrition Information

Makes 2 servings.

340 Calories, 9 g Carbohydrate, 22 g Protein, 17 g Total Fat, 3 g Saturated Fat, 40 mg Cholesterol, 518 mg Sodium

Egyptian Lentil Soup

Ingredients

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 ounces lean ground lamb or beef

2 tablespoons extra-virgin olive oil

1 teaspoon cumin

1 teaspoon fennel seeds

1 ½ cups brown lentils

2 quarts water

Juice of 1 lemon

Directions

Pick over lentils and remove small stones and debris. In kettle, heat olive oil and sauté onion, carrots, and ground meat until vegetables are tender and meat is thoroughly browned, about 15 minutes. Stir in cumin and fennel seeds, then add lentils and water. Cook until lentils are tender, about 30 minutes. Stir in lemon juice and serve.

Servings and Nutritional Information

Makes 6 – 8 servings.

168 Calories, 24 g Carbohydrate, 11 g Protein, 4 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 8 mg Sodium