Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Baked Cod with Tomatoes and Olives - Healthy Mediterranean Recipe with 280 calories

Baked Cod with Tomatoes and Olives

Cod fillets baked with cherry tomatoes, olives, capers, and a splash of white wine. A light and elegant Mediterranean-style main course.

dinner fish high-protein low-carb gluten-free quick
30 min 280 cal 4 servings
Serving: 1 cod fillet (150g) with sauce
P: 32.0g C: 6.0g F: 12.0g
Baked Fish with Cherry Tomatoes - Healthy Mediterranean Recipe with 280 calories

Baked Fish with Cherry Tomatoes

A white fish fillet baked simply with cherry tomatoes, a drizzle of olive oil, and oregano. Minimal effort, easy cleanup.

dinner fish high-protein low-carb gluten-free quick easy-cleanup
25 min 280 cal 1 servings
Serving: 1 fish fillet (150g) + 100g tomatoes
P: 30.0g C: 8.0g F: 14.0g
Greek Fisherman's Soup (Kakavia) - Healthy Mediterranean Recipe with 240 calories

Greek Fisherman's Soup (Kakavia)

A traditional Greek fish soup with Mediterranean white fish, tomatoes, and herbs. Simple, clean flavors and lean protein.

lunch dinner soup high-protein low-carb fish Greek seafood
45 min 240 cal 4 servings
Serving: 1.5 cups (350ml)
P: 28.0g C: 15.0g F: 8.0g
Grilled Mediterranean Salmon - Healthy Mediterranean Recipe with 320 calories

Grilled Mediterranean Salmon

Salmon fillets marinated with olive oil, lemon, garlic, and herbs, then grilled until flaky. A perfect protein-rich main dish.

dinner fish high-protein low-carb gluten-free omega-3 quick
20 min 320 cal 4 servings
Serving: 1 salmon fillet (150g)
P: 34.0g C: 2.0g F: 20.0g
Mediterranean Baked Fish Packets - Healthy Mediterranean Recipe with 250 calories

Mediterranean Baked Fish Packets

White fish fillets baked in parchment paper with vegetables, herbs, and a splash of white wine. A healthy cooking method that seals in flavor and nutrients.

dinner fish high-protein low-carb gluten-free one-packet
35 min 250 cal 4 servings
Serving: 1 fish packet (150g fish + veg)
P: 28.0g C: 8.0g F: 12.0g
Mediterranean Tuna Melt on Whole Wheat Pita - Healthy Mediterranean Recipe with 330 calories

Mediterranean Tuna Melt on Whole Wheat Pita

Tuna salad made Mediterranean-style with olive oil, lemon, and herbs, topped with melted cheese on a whole wheat pita. A warm, satisfying lunch.

lunch fish high-protein whole-grain omega-3 quick warm
15 min 330 cal 1 servings
Serving: 1 whole pita melt
P: 28.0g C: 30.0g F: 12.0g
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