1. What are some easy Mediterranean diet dinner recipes?

Easy Mediterranean diet dinners include dishes like grilled fish with quinoa, Greek salad with feta, or chickpea stew with tomatoes and spinach. These meals are simple, nutritious, and full of flavor.

2. How can I plan a Mediterranean diet dinner?

To plan a Mediterranean diet dinner, focus on whole foods like vegetables, whole grains, lean proteins (fish or chicken), and healthy fats such as olive oil. Add herbs and spices for flavor instead of processed sauces.

3. What are some vegetarian Mediterranean diet dinner ideas?

Vegetarian Mediterranean dinners include meals like vegetable couscous, roasted vegetable salads, and lentil soups. These dishes are plant-based, full of fiber, and packed with flavor.

4. Is the Mediterranean diet good for quick weeknight dinners?

Yes! Many Mediterranean diet meals, like grilled chicken with a side of veggies, or pasta with olive oil, garlic, and spinach, are quick to prepare, making them perfect for busy weeknights.

Mediterranean Diet Dinner: Healthy Flavors of the Sea

Description

Looking for a healthy and flavorful Mediterranean dinner? This Mediterranean Baked Cod with Tomatoes and Olives is packed with heart-healthy ingredients like fish, veggies, and olive oil, making it a perfect option for a balanced meal!

Ingredients

Scale

4 cod fillets (about 6 oz each)
2 tablespoons olive oil
1 onion, thinly sliced
3 garlic cloves, minced
1 (14.5 oz) can diced tomatoes
1/2 cup Kalamata olives, pitted and halved
1 teaspoon dried oregano
1 teaspoon dried basil
Juice of 1 lemon
Salt and pepper, to taste
Fresh parsley for garnish (optional)

Instructions

Preheat the oven to 400°F (200°C).
In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions and garlic, sautéing for 3-4 minutes until softened.
Stir in the diced tomatoes, olives, oregano, basil, salt, and pepper. Simmer for 5 minutes until the sauce thickens slightly.
Nestle the cod fillets into the tomato mixture and drizzle with lemon juice and the remaining olive oil.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, until the cod is opaque and flakes easily with a fork.
Garnish with fresh parsley and serve hot.

Notes

Pair with a side of quinoa, couscous, or whole-grain bread for a complete meal.
Add chopped spinach or zucchini for extra vegetables.
Use another white fish like halibut or haddock if cod is unavailable.

Prep Time: 10 minutes
Cook Time: 15 minutes

Nutrition

Serving Size: 1 cod fillet with sauce
Calories: 290
Sugar: 5g
Sodium: 550mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 10g
Fiber: 3g
Protein: 30g
Cholesterol: 60mg