The Mediterranean covers a lot of ground, spanning not only Southern Europe and the Eastern Mediterranean—but the Balkans, the Middle East, and Northern Africa border the dazzling Mediterranean Sea as well. Each area is renowned for its distinctive flavors, but there’s also a common culinary thread, with an emphasis on plant-forward dishes and healthy fats. We’ve rounded up dinner ideas that capture the spirit of the Mediterranean diet. These recipes spotlight olive oil, seafood, legumes like lentils and chickpeas, whole grains, nuts, olives, and fruits and vegetables, with moderate amounts of poultry, eggs, cheese, and yogurt.
Try these healthy, delicious recipes—and bring a taste of the Mediterranean to your table.
Greek Mezze Salad
Inspired by the small plates known as mezze that traditionally crowd Mediterranean and Middle Eastern tables, this salad-for-dinner is anchored by savory roasted chickpeas, a lemony yogurt sauce, and simple-prep vegetables like cucumber and radish.
Mediterranean Pasta With Artichokes, Olives, and Tomatoes
The very essence of the Mediterranean, this simple vegetarian pasta features artichokes and grape tomatoes, plus plenty of Kalamata olives and garlic. A generous splash of white wine ties the flavors together.
Braised Fish With Fennel and Tomato
A braise often cooks long, but not when fish filets are the ingredient. The firm-fleshed fish, such as grouper, halibut, sea bass, or snapper, takes mere minutes to cook for this sunny dish. The braising liquid is infused with flavor by first cooking together the tomatoes, white wine, fennel, garlic, and lemon.
Classic Minestrone
The harmonious flavors start with carrots, onions, celery, onions, and rosemary sauteed in olive oil and build with the addition of whole canned tomatoes. Hearty cannellini beans, Savoy cabbage, potatoes, and green beans seal the deal: this soup is dinner-perfect.
Spinach With Orzo and Feta
No Mediterranean round-up is complete without shining a light on mint and feta. The two ingredients pair beautifully with the salty cheese, offsetting the sweet, fresh herb.
Spanish Cod With Chorizo and Fennel
Fennel, Spanish chorizo, cherry tomatoes, garlic, white wine, and orange zest combine for an out-of-this-world, Mediterranean-style meal in a packet. Bundle everything in parchment, roast, and serve with toasted slices of baguette.
Martha’s Lamb and Squash Tagine
Cinnamon sticks, pitted prunes, onion, garlic, and tomato paste come together to infuse lamb shoulder and butternut squash with incredible flavor here. It’s a memorable dish you’re sure to put in heavy rotation.
Baked Chicken Legs With Chickpeas, Olives, and Greens
A heady spice mixture—featuring toasted and ground coriander seeds—plus shallots, leafy greens, and roasted chickpeas elevate this one-pan chicken dish to transcendent heights. A colorful cupful of olives and the juice of an orange drive the Mediterranean theme home.
Turkey Meatballs in Apricot Sauce With Mint and Almonds
Dried Turkish apricots steeped with a cinnamon stick in chicken broth punch up these subtly spiced turkey meatballs. Allow enough time before cooking to let the balls chill in the fridge, which helps the bread crumbs hydrate and the meatballs retain their shape.
Baked Fish With Summer Squash
Light, fresh, and filling, this easy entree draws on the sunny flavors of the Mediterranean, pairing cod or halibut filets with zucchini, capers, thyme, and olive oil. Serive it with rice, as the recipe suggests, or with polenta.
Falafel
Combine chickpeas, herbs, and spices any which way, and you’ve got the makings of something good. Form the mixture into patties and fry it, and you’re really in Mediterranean heaven. Serve with pita bread, tomatoes, red onion, romaine, and tahini dressing.
Baked Shrimp With Tomatoes and Feta
Fresh mint, bubbling feta cheese, and a fragrant tomato sauce take baked shrimp to the next level. In fact, one bite may be all it takes to transport your taste buds to the Greek Isles.
Mediterranean Chicken
Roasting a simple chicken breast with capers, olives, and grape tomatoes transforms it into a Mediterranean dish.
Chickpea and Butternut Squash Stew
Harissa, the Tunisian red pepper chile paste, brings the heat to this tomato-rich vegetarian stew, while cumin and paprika lend additional intrigue. For even more flavor, consider cooking your own chickpeas instead of reaching for handy cans.
Roasted Chicken With Dates, Citrus, and Olives
Sweet and tangy ingredients, including pitted dates, lemons and oranges, and green olives, give this easy-bake chicken a Mediterranean flair.
Chicken and Polenta Puttanesca Melts
On nights when time is short, break out this filling dish made with precooked polenta, thin chicken cutlets, and store-bought marinara zipped up puttanesca-style with capers, olives, and garlic. The finishing touch: a smidgen of mozzarella cheese.
Steamed Clams in Garlic Saffron Broth
Littleneck clams meet their match in this savory dish. The broth is lush with garlic, shallots, white wine, saffron, tomato, and parsley, so consider having a loaf of crusty bread on hand for dipping.
Salmon and Zucchini Baked in Parchment
Zucchini, dill, and lemon, reminiscent of summer in Greece, lend loads of oomph to salmon, packed with protein, vitamin A, and omega fatty acids. Parchment paper makes dinner prep a cinch.
Arugula Salad With French Lentils, Smoked Chicken, and Roasted Peppers
Mediterranean basics, including red bell peppers, lentils, and olive oil unite with fresh thyme and matchstick slices of chicken breast. Bright green arugula ups the plate (and nutritional) appeal.
