Nutrition

Mediterranean Diet Recipes | 6 Delicious Recipes

 
Here are some great ideas for meals and snacks if you are following a Mediterranean style diet.

These recipes are high in healthy fats and include oily fish, olive oil, meats and cheese making them a great source of protein too.


#1 Mackerel Pâté on High Protein Toast

 
2 slices High-Protein Bread
200g Smoked tinned mackerel
150g Fat-free yoghurt
75g Spring onions

Method

Mix together the yoghurt and mackerel.

Chop the spring onions and mix into the fish and yoghurt. Toast the bread and serve with the pâté.

Macros

Calories: 829
Carbs: 45g
Protein: 79g
Fat: 37g


#2 Honey Garlic Salmon

 
100g Salmon filletsalmon steak
Squeeze of lemon
5g Honey
5g Parsley
Pinch of salt
Clove of garlic
5ml Olive oil
5ml Water

Method

Using a small bowl, mix together the honey, lemon juice, parsley, water and salt. Place the salmon in a bowl or on a plate and add this mixture to the top of the salmon fillet.

Allow it to marinade in the fridge for about 20 minutes. In the meantime, slice up the lemon; you will need about three slices. Crush the garlic.

Heat the olive oil in a pan and place the salmon with the marinade into it and cook through. This will probably take around five minutes.

Reduce the heat and add the minced garlic, then place the lemon slices on top of the fish. Cook for a further minute then serve.

Macros

Calories: 276
Carbs: 4g
Protein: 20g
Fat: 20g


#3 Mackerel salsa wrap

 
100g Mackerel fillet (fresh if possible)
1 Tortilla wrap
40g Salad leaves
80g Cherry tomatoes
50g Onion
1 Pinch salt
Squeeze of lime
10g Olive oil
5g Coriander
2g Cumin

Method

Chop the onion finely and add it to a bowl with the salt, cumin, olive oil, the tomatoes which should also be chopped finely, coriander and lime juice.

Cut a slit across the mackerel fillet in three places. Grill the mackerel fillet for around four minutes skin side up then turn it over for a further minute to ensure it is cooked through.

Warm the tortilla wrap in the microwave and place the mackerel on it with the salsa and salad leaves. Roll up and serve!

Macros

Calories: 673
Carbs: 38g
Protein: 27g
Fat: 29g


#4 Cucumber and yoghurt salad with feta cheese

 
spinach
100g Cucumber
50g Salad leaves
60g Fat-free yoghurt
30g Feta cheese crumbled
Pinch of salt
Fresh dill

Method

Cut the cucumber into small bite sized pieces. Wash the dill and finely chop. Add the dill to the cucumber pieces then add the yoghurt and stir well so that it is all combined together.

Fold in the feta without over mixing it and add the salad leaves. Serve.

Macros

Calories: 200
Carbs: 7g
Protein: 9g
Fat: 6g


#5 Mediterranean lemon chicken

 
90g Chicken fillet
10g Oregano
1 Clove garlic
5g Olive oil
Pinch of salt
5g Honey
1 Lemon

Method

Preheat the oven to 220. Grate half of the lemon in a small baking dish and add to it the oregano, crushed garlic, oil, honey and salt. Squeeze in half the lemon. Stir this mixture which will be a marinade for the chicken.

Place the chicken fillet in the dish and toss it in the mixture, allow to marinade in the fridge for half an hour.

Cover the dish and then bake for around 20 minutes, then reduce the heat to 200 and bake for a further 10 minutes. Throughout the cooking time baste the chicken with the mixture from the dish a few times. Check it is cooked through and serve.

Macros

Calories: 182
Carbs: 4g
Protein: 28g
Fat: 6g


#6 Herring with an oat coating

 
instant oats
25ml Coconpure Coconut oil
100g Rolled Oats
100g Herring fillet
50g Mustard

1 Whole Egg

Method

Mix the mustard and cream together in a bowl and place the herring in this mixture to marinade for half an hour. Blend the oats in a food processer so that they are broken up. Don’t over blend them though as you don’t want the oat coating to be too fine.

When finished, place in a bowl. Heat the oil in a large pan and place a paper towel nearby so that you can drain excess oil from the fish when you are done.

Coat the herring in the oat mixture and ensure the whole fish is evenly covered. Fry for 3 minutes on each side until the fish is cooked through. Drain on the paper towel and serve.

Macros

Calories: 906
Carbs: 80g
Protein: 34g
Fat: 50g


Take Home Message

 
If you are looking for some meal ideas to add some variety to your menu, give these recipes a try!



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