Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Mediterranean Tuna Salad - Healthy Mediterranean Recipe with 270 calories

Mediterranean Tuna Salad

A protein-packed tuna salad with a Mediterranean twist, featuring olives, capers, lemon, and herbs. No mayo, just olive oil for healthy fats.

lunch salad high-protein low-carb fish no-cook
15 min 270 cal 2 servings
Serving: 1 cup (160g)
P: 25.0g C: 5.0g F: 16.0g
Pan-Seared Salmon with Lemon - Healthy Mediterranean Recipe with 350 calories

Pan-Seared Salmon with Lemon

A salmon fillet quickly pan-seared with olive oil, salt, and pepper, finished with a squeeze of fresh lemon. Omega-3 rich and fast.

dinner fish high-protein low-carb gluten-free quick omega-3
10 min 350 cal 1 servings
Serving: 1 salmon fillet (150g)
P: 35.0g C: 1.0g F: 22.0g
Pan-Seared Sea Bass with Herb Sauce - Healthy Mediterranean Recipe with 320 calories

Pan-Seared Sea Bass with Herb Sauce

Sea bass fillets pan-seared to perfection and topped with a bright, herb-infused butter sauce. An elegant yet simple fish dinner.

dinner fish high-protein low-carb gluten-free quick
20 min 320 cal 2 servings
Serving: 1 sea bass fillet with sauce
P: 30.0g C: 2.0g F: 20.0g
Simple Sardine Salad on Crackers - Healthy Mediterranean Recipe with 320 calories

Simple Sardine Salad on Crackers

Tinned sardines mashed with lemon, herbs, and a touch of yogurt, served atop whole grain crackers. Rich in omega-3s and calcium (from the bones).

lunch snack fish high-protein omega-3 quick no-cook
5 min 320 cal 1 servings
Serving: 1 can sardines + 8 crackers
P: 22.0g C: 20.0g F: 18.0g
Smoked Salmon and Cream Cheese on Whole Wheat Bagel Thin - Healthy Mediterranean Recipe with 310 calories

Smoked Salmon and Cream Cheese on Whole Wheat Bagel Thin

A lighter take on a classic, using a whole wheat bagel thin topped with light cream cheese, smoked salmon, capers, and red onion. Rich in Omega-3s.

breakfast fish high-protein whole-grain omega-3
10 min 310 cal 1 servings
Serving: 1 bagel thin + toppings
P: 20.0g C: 35.0g F: 12.0g
Tuna Salad Sandwich (Mediterranean Style) - Healthy Mediterranean Recipe with 340 calories

Tuna Salad Sandwich (Mediterranean Style)

Tuna mixed with olive oil, lemon, and herbs, served on whole grain bread with vegetables. A healthier twist on a classic.

lunch fish high-protein whole-grain omega-3 sandwich portable
10 min 340 cal 1 servings
Serving: 1 sandwich
P: 25.0g C: 35.0g F: 13.0g
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