30 Top-Rated Mediterranean Diet Recipes
The Mediterranean diet is about eating whole foods, including lots of fruits and veggies, and limiting heavily processed foods and saturated fats. As far as health benefits, the Mediterranean diet has been shown to lower the risk of chronic diseases and increase life expectancy. And, with its emphasis on vegetables and whole foods, it may help you lose weight and then maintain the weight you want. These top-rated recipes showcase the best of Mediterranean cooking -- healthy whole foods, simple preparations, and wonderfully fresh flavors.
My Big Fat Greek Salad
"Deceptively simple and delicious," raves Maura Alia Badji. "The two key instructions made all the difference. One: Salting and draining the cucumbers to get a note of crispness and lose the slight bitterness is a game-changer. Two: Adding the red wine vinegar and tossing before adding the olive oil allows the salad to soak up the vinegar instead of being made water-proof by adding oil first."
Spiced Sweet Roasted Pepper Hummus
"This is my favorite hummus recipe. It's easy to make, very inexpensive and I can adjust the garlic and cayenne pepper to suit my taste. I have this on hand all the time as a treat!" — German Shepherd Mom
Pan Seared Salmon I
"These salmon fillets are simply seasoned with salt and pepper and pan-seared with capers, and garnished with slices of lemon." — Noreen421
Beaker's Vegetable Barley Soup
"Vegetable broth, barley, and lots of veggies make this soup hearty and filling. Easy to make and delicious." — BEAKER1
Spanish Moroccan Fish
"This Moroccan recipe was passed down for generations in my family. It is a favorite! May be served hot or cold according to taste," says Hanna R.
Nicoise-Style Tuna Salad With White Beans & Olives
"Fresh and lemony, the zest makes this salad sing." — BGCITYKAT
Mediterranean Bean Salad
"Fresh and flavorful, and I love the light, refreshing dressing. I used all ingredients to taste and a 2:1 ratio of olive oil to lemon juice." — naples34102
Chicken, Zucchini, and Artichoke Salad
"I made up this salad because our garden is simply overflowing with zucchini! We ate it as a main dish for dinner." — homecookingtheworldover
Insalata Caprese II
"Because this salad is so simple, fresh, top-quality tomatoes and mozzarella are important," Marina says.
Avocado and Tuna Tapas
"This is a light, healthy tapa that goes best with crisp white wines and crunchy bread. Great for experimenting with a variety of different vegetables, spices, and vinegars." — La Cocina de Redondita
"I loved these flavors and the chewy texture of the kale (over limpness of spinach, which I also love). The flavors were great, the preparation was very easy, and I love discovering a healthy recipe that is so tasty." — LFeeley
Pan-Seared Scallops with Pepper and Onions in Anchovy Oil
"Scallops are one of the most delicious foods if seared properly, and the addition of peppers and onions complements them quite well. Serve with couscous or rice for a delicious meal," Roderic Rinehart says.
Creamy Italian White Bean Soup
"Hearty and healthy soup that's a favorite with friends and family. It sounds more difficult than it is. Serve with grated Parmesan cheese." — colleenlora
Lemony Mediterranean Chicken
"The flavors are amazing! Especially the peppers, so I use two," Amanda says. "This makes a delicious sauce that could be served over rice if you want to leave the potatoes out."
Easy Arugula Salad
"So easy that even I could make it, and I am a beginning cook! It looks very presentable for guests and takes only minutes." — KELLID26
Capers and Halibut
"This is a very easy seared halibut with a wine and caper sauce! It takes hardly any time at all to make, but it is sure to leave a lasting impression," Barbara Tantrum says.
"Fresh tomatoes, herbs, and a touch of wine combine to make a light yet distinctive sauce for sauteed sea scallops with tiny shrimp," Sean says.
Marinated Green Beans with Olives, Tomatoes, and Feta
"This was an amazingly refreshing side dish," rags says. "Perfect for a hot summer night. I also made the leftovers into a new lunch the next day. I took the leftovers and added a can of tuna, some red onion, and a bit more vinegar, and it was a hit! I will definitely be making this again."
"I've been making this one for awhile and I always love it. I typically don't use flounder but instead use orange roughy, just because that's usually what I have on hand. I love topping this with a bit of feta cheese as I put it in on my plate. It just adds to the whole Mediterranean feel." — dburdenbates
Honey Lime Fruit Salad
"This salad is so refreshing and yummy! Seasonal fruit with a touch of lime and honey makes it elegant, too," Tryna P. says.
Lemon Chicken Piccata
"This delicious chicken dish easy to prepare. The light and luscious lemon sauce really pops without being too acidic; it is simply divine. Serve it with herb-roasted potatoes or lemon-rice pilaf." — LemonLush
Tomato Basil Salmon
"This quick salmon dish is perfect for a weeknight dinner. Serve with a side of sauteed spinach and a glass of pinot noir." — CHEDDAR97005
Greek Lentil Soup (Fakes)
"Fakes (pronounced 'Fah-kehs') is a staple in the Greek kitchen and an especially filling meal," Diana Moutsopoulos says. "It is traditionally served with a drizzle of olive oil and lots of vinegar. Though the vinegar is, of course, optional, try it. It lifts the lentils and adds another dimension of flavor!"
Mediterranean Zucchini and Chickpea Salad
"Delicious, refreshing, and hearty salad for the hot days of summer. And also an excellent gluten-free substitute for pasta salad. A larger portion is a meal in itself." — Lazy Cook
Greek Island Chicken Shish Kebabs
"A nice change from the ordinary grilled chicken. This is excellent served with pita bread, garlicky tzatziki, and a Greek salad. Lamb can be substituted for the chicken, and many variations on vegetables can be used," Dolce Cuoco says.
"A wonderful recipe! So easy that I make this about once a week," Amy says. "Sometimes, I take the time to peel off the skins on the garbanzo beans. It does make a creamier texture but it isn't really that necessary. It tastes fantastic either way."
Lemon Rosemary Salmon
"This is the perfect romantic dinner for two when served with an Oregon Pinot Noir, crusty bread, wild rice, and salad." — CHEDDAR97005
Briam (Greek Baked Zucchini and Potatoes)
"Briam is a traditional Greek roasted vegetable dish with potatoes, zucchini, tomatoes, and red onions with lots of olive oil. It is a typical example of Greek cuisine where a few simple ingredients are turned into an utterly delicious dish with little effort. It can be served as a main course. With olive oil as the only source of fat, it is a quintessential example of the Mediterranean diet, and it is vegan to boot. If preferred, serve with a hearty chunk of feta on the side," Diana Moutsopoulos says.
Braised Chicken and Artichoke Hearts with Lemon, Cherry Peppers and Thyme
"Even though there are not a lot of different ingredients in this braised chicken dish, those used in this recipe offer a wide range of textures and tastes," Chef John says.
Herb Crusted Halibut
"I knew this recipe would be a sure thing, not likely to disappoint us. And it didn’t. It is a true gem and I know I will return to it often — not something I generally say about any recipe," writes naples34102. "This is a fresh-tasting dish that allows the flavor of the beautiful halibut to shine. No heavy seasonings, no heavy, rich sauce. Excellent, especially served with wild rice pilaf."