Free Mediterranean Diet Recipes:
Enjoy Nutrient-Rich Foods

Welcome to Free Mediterranean Diet Recipes

Enjoy these free Mediterranean diet recipes and experience satisfaction on every level! The Mediterranean diet is rapidly becoming the most popular diet on the planet! In this case, the word "diet" refers not only to weight loss, but a style of eating that has proven to reduce the risk of cancer, Alzheimer's, and heart disease! The focus of your eating will center around an abundance of fruits and vegetables, olives, nuts, extra virgin olive oil, lean protein, especially fish, low-fat dairy, and whole grains in the form of bread, pasta, brown rice, etc.

The following free Mediterranean diet recipes come from a variety of sources. Friends shared some with me; some came from Mediterranean diet cookbooks or other sources. If I know the source, I'll give credit. They're all easy so don't be afraid to try them.  If I can do this, you can too! In most cases, you won't have nutritional information, but the Mediterranean diet isn't about counting calories, fats, etc. It's about eating and enjoying certain nutrient-rich foods and selected fats, until satisfied.

If losing weight is your goal, as always, you must pay attention to portion sizes and not overeat. If you don't spend much time in the kitchen cooking and you're not sure how to get started, see my meal ideas for the Mediterranean diet. 

Welcome to Free Mediterranean Diet Recipes

Free Mediterranean Diet Recipes: Meat and Fish..

Filet Mignon (4 servings) from The Mediterranean Prescription.

  • T. each of salt and black pepper
  • T. thyme
  • 2 cloves garlic, chopped
  • 2 T. extra virgin olive oil
  • 2 pounds of filet Mignon in one piece

Combine salt, pepper, thyme, and oil in a small bowl. Make 8-10 slits in the meat and rub the spice mixture into the slits and over the surface. Let the meat sit for 30-60 minutes in the refrigerator. Then let sit at room temperature for 30 minutes. Preheat oven to 475 and roast meat for 20-30 minutes, until internal temperature reaches 120 for rare and 130-135 for medium. Remove from oven and let rest for 5-10 minutes before slicing.  


Striped Bass in a Pouch (4 servings) Substitute your favorite fish!

  • 4 pieces of parchment or aluminum foil, 18x18
  • 4-1/2 pound fish fillets
  • 8 cloves of garlic, crushed; salt and pepper to taste
  • 4 sprigs of fresh thyme
  • 3 lemons
  • 1/2 cup pitted Kalamata olives
  • 1 basket of heirloom cherry tomatoes
  • 1 can drained artichoke hearts, quartered
  • 1 fennel bulb, thinly sliced
  • 1/2 cup white wine
  • 1/4 cup lemon juice
  • 1/4 bunch of chopped Italian parsley
  • 1/4 cup extra virgin olive oil

Preheat oven to 450 degrees. Fold the paper or foil in half and open it up like a book. Place the fish in the center of the right side and sprinkle with salt and pepper. Place 2 garlic cloves, a thyme sprig, and lemon slices on each fish. Top each with olives, tomatoes, artichokes, and fennel. Drizzle with white wine and close the pouch by folding like a book. Pinch and roll the edges until the calzone shaped parchment or foil is sealed. Bake for 20 minutes. In a small bowl, add the lemon juice and parsley. Slowly whisk in the olive oil and add salt and pepper. Once the fish is plated, drizzle the fish with the oil-lemon mixture.


Tuna and Cannelloni

  • Lg. can tuna, drained
  • 1 can cannelloni beans, drained and rinsed
  • 1/4 cup capers
  • 1/2 cup red onion, sliced thin 
  • 1/2 cherry tomatoes, cut in half
  • 2 T. olive oil 
  • 4 T. red wine vinegar (adjust to taste)
  • Garlic powder, salt, pepper to taste  

Combine all ingredients in a bowl. Add olive oil and vinegar, garlic, salt, and pepper. Mix well.


Chicken and Potato Casserole (4 Servings) This recipe came from my friend, Marian, who uses it whenever she needs to take food to a friend. It is easy and delicious!

  • 1 lb. small potatoes (red, white, or purple)
  • 1 rotisserie chicken, shredded
  • 1 1/2 T. kosher salt
  • 1 T. Dijon mustard
  • 2 T. white wine vinegar (red wine vinegar is good too)
  • 1 t. honey
  • 1 t. pepper
  • 6 T. olive oil (half the oil works well too)
  • 2 garlic cloves, minced
  • 2 T. capers, drained
  • 2 large handfuls baby spinach leaves

Cook potatoes in 1 T. salt until tender, about 20 minutes. Drain and set aside. When cool enough to touch, cut potatoes in half. While potatoes are cooking, shred the chicken and place in a large bowl. In a small bowl, combine mustard, vinegar, garlic, honey with a whisk. Add remaining salt and pepper. Gradually add oil while whisking. Put spinach leaves on top of the chicken and add hot potatoes to help wilt the spinach. Add capers. Pour vinaigrette and toss lightly. Serve warm.


Pork Tenderloin with Apple Succotash (Serves 4)

  • Coarse salt
  • 2 T. chili powder
  • 2 pork tenderloins (about 2 pounds total), trimmed
  • Olive oil
  • 1/4 cup vegetable or chicken broth
  • 1 10-oz. package of frozen baby lima beans
  • 4 ears corn, kernels removed, or 1 frozen package
  • 2 semi-tart apples, peeled and finely chopped
  • Freshly ground pepper

Preheat oven to 425. Combine 4 T. salt with chili powder and rub over pork tenderloins. In a large, ovenproof skillet, set over medium heat, brown the pork in 1 T. olive oil. Sear until brown, about 3 minutes on each side. Transfer skillet to oven and roast for 15 minutes.  

Meanwhile, in a large skillet, add 1 T. olive oil or canola oil and broth, and heat over medium heat. Add lima beans and cook for 5 min. Add corn and apples and cook for 2 min. more. Season to taste with salt and pepper. Remove the pork from the oven and let rest for 5 minutes before slicing. Serve with succotash on side. 


Janie Jacobson's Soy Lacquered Salmon (Serves 4)

  • 4 6-oz. salmon fillets
  • 2 T. canola oil (tolerates high heat better than olive oil)
  • 1 T. light miso (fermented soybean paste)
  • 1/4 cup soy sauce
  • 1/2 cup sake (Japanese wine)
  • 1/4 cup mirin (rice cooking wine) 
  • 1 T. garlic, minced
  • 1 T. ginger root, minced
  • Salt and pepper

In a large bowl or Ziploc bag, add all ingredients except canola oil. Marinate salmon for at least 20 minutes or up to 2 hours in the fridge. Preheat oven to 400. Heat an oven-proof skillet with oil, over medium-high heat. Sear salmon, skin side down, for one minute. Place in oven 12-14 minutes until done.


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