15 30-Minute Mediterranean Diet Dinner Recipes

A Mediterranean dinner is a wonderful way to end your day. Focused on fresh vegetables, lean proteins, and healthy fats, these meals are not only delicious but also incredibly nourishing. The Mediterranean diet has been linked to numerous health benefits, including improved heart health and better weight management. This collection of 15 dinner recipes brings the vibrant flavors of the Mediterranean to your table, with each dish designed to be prepared in 30 minutes or less, making healthy weeknight dinners a breeze.

1. Lemon Herb Baked Salmon with Asparagus (25 minutes)

A simple, elegant, and flavorful one-pan meal.

Ingredients:

• 2 (6 oz) salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the asparagus with 1 tablespoon of olive oil. Arrange the salmon fillets next to the asparagus.
3. Drizzle the salmon with the remaining olive oil and season with oregano and garlic powder. Top with lemon slices.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the asparagus is tender.

2. Sheet Pan Greek Chicken and Veggies (30 minutes)

A complete and colorful meal on a single pan.

Ingredients:

• 2 boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 1/2 cup Kalamata olives
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 cup crumbled feta cheese

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, combine the chicken, bell pepper, red onion, and olives. Drizzle with olive oil and sprinkle with oregano. Toss to coat.
3. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Sprinkle with feta cheese before serving.

3. Mediterranean Shrimp Scampi with Zucchini Noodles (20 minutes)

A light and low-carb version of a classic pasta dish.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized
• 3 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 cup dry white wine or vegetable broth
• 2 tablespoons olive oil
• 1 pint cherry tomatoes, halved

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and cook for 1 minute.
2. Add the shrimp and cook for 2-3 minutes, until pink and cooked through. Remove the shrimp from the skillet.
3. Add the white wine and cherry tomatoes to the skillet. Cook for 3-5 minutes, until the tomatoes start to break down.
4. Add the zucchini noodles and cook for 2-3 minutes, until tender. Return the shrimp to the skillet and toss with parsley.

4. Quick Chicken and Vegetable Stir-fry (25 minutes)

A fast and flavorful stir-fry with a Mediterranean twist.

Ingredients:

• 2 boneless, skinless chicken breasts, thinly sliced
• 1 broccoli crown, cut into florets
• 1 carrot, julienned
• 1/4 cup soy sauce or tamari
• 2 tablespoons honey
• 1 tablespoon sesame oil
• 2 cloves garlic, minced

Instructions:

1. In a small bowl, whisk together the soy sauce, honey, and garlic.
2. Heat the sesame oil in a large skillet or wok over high heat. Add the chicken and cook until browned.
3. Add the broccoli and carrots and cook for 5-7 minutes, until tender-crisp.
4. Pour the sauce over the chicken and vegetables and toss to coat. Cook for another 1-2 minutes, until the sauce has thickened.

5. Creamy Tomato and Spinach Pasta (20 minutes)

A simple yet satisfying vegetarian pasta dish.

Ingredients:

• 8 oz whole-wheat pasta
• 1 can (15 oz) crushed tomatoes
• 2 cups fresh spinach
• 1/2 cup heavy cream or coconut milk
• 1/2 teaspoon red pepper flakes
• 2 cloves garlic, minced
• 1 tablespoon olive oil

Instructions:

1. Cook the pasta according to package directions.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes and cook for 1 minute.
3. Add the crushed tomatoes and bring to a simmer. Stir in the heavy cream and spinach. Cook until the spinach has wilted.
4. Drain the pasta and add it to the skillet with the sauce. Toss to combine.

6. Mediterranean Turkey Meatballs (30 minutes)

Flavorful and lean meatballs that can be served with pasta, in a sub, or on their own.

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup chopped fresh parsley
• 1 egg, beaten
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1 tablespoon olive oil

Instructions:

1. In a bowl, combine the ground turkey, breadcrumbs, parsley, egg, oregano, and garlic powder. Form into 1-inch meatballs.
2. Heat the olive oil in a large skillet over medium-high heat. Add the meatballs and cook for 10-12 minutes, turning occasionally, until browned and cooked through.

7. Pan-Seared Cod with Lemon and Dill (15 minutes)

A quick and elegant fish dinner.

Ingredients:

• 2 (6 oz) cod fillets
• 1 tablespoon olive oil
• 1 lemon, juiced
• 2 tablespoons chopped fresh dill
• Salt and pepper to taste

Instructions:

1. Season the cod fillets with salt and pepper.
2. Heat the olive oil in a skillet over medium-high heat. Add the cod and cook for 3-4 minutes per side, or until cooked through.
3. Remove the skillet from the heat and stir in the lemon juice and dill.

8. Lentil and Walnut Tacos (25 minutes)

A hearty and satisfying vegetarian taco filling.

Ingredients:

• 1 can (15 oz) brown lentils, rinsed
• 1/2 cup chopped walnuts
• 1/2 cup chopped onion
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 8 corn tortillas
• Your favorite taco toppings (lettuce, tomato, avocado)

Instructions:

1. In a skillet, cook the onion until softened. Add the lentils, walnuts, chili powder, and cumin. Cook for 5-7 minutes, until heated through.
2. Warm the tortillas and fill with the lentil mixture and your favorite toppings.

9. One-Pot Mediterranean Chicken and Rice (30 minutes)

A flavorful and complete meal cooked in a single pot.

Ingredients:

• 1 lb boneless, skinless chicken thighs, cut into 1-inch pieces
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1 can (15 oz) diced tomatoes, undrained
• 1 teaspoon dried oregano
• 1 tablespoon olive oil

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the chicken and cook until browned.
2. Add the rice, chicken broth, diced tomatoes, and oregano. Bring to a boil, then reduce the heat and simmer, covered, for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.

10. Spinach and Feta Stuffed Chicken Breast (30 minutes)

A restaurant-worthy dish that is surprisingly easy to make.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1/2 cup chopped spinach
• 1/4 cup crumbled feta cheese
• 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut a pocket into the side of each chicken breast. In a small bowl, combine the spinach and feta cheese. Stuff the mixture into the chicken breasts.
3. Heat the olive oil in an oven-safe skillet over medium-high heat. Sear the chicken for 2-3 minutes per side.
4. Transfer the skillet to the oven and bake for 15-20 minutes, or until the chicken is cooked through.

11. Garlic and Herb Roasted Vegetables (25 minutes)

A simple and versatile side dish or light vegetarian main.

Ingredients:

• 4 cups mixed vegetables (broccoli, bell peppers, zucchini, carrots)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon mixed dried herbs (oregano, thyme, rosemary)

Instructions:

1. Preheat oven to 425°F (220°C).
2. On a baking sheet, toss the vegetables with olive oil, garlic, and dried herbs.
3. Roast for 15-20 minutes, or until tender and lightly browned.

12. Mediterranean Tuna Melts (15 minutes)

A grown-up version of a childhood favorite.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1/4 cup chopped sun-dried tomatoes
• 2 tablespoons chopped Kalamata olives
• 4 slices whole-grain bread
• 4 slices provolone cheese

Instructions:

1. In a bowl, combine the tuna, sun-dried tomatoes, and olives.
2. Top two slices of bread with the tuna mixture and a slice of provolone cheese. Top with the remaining bread slices.
3. Cook in a non-stick skillet over medium heat for 3-4 minutes per side, or until the cheese is melted and the bread is golden brown.

13. Lemon and Garlic Broccolini (15 minutes)

A quick and flavorful side dish.

Ingredients:

• 1 bunch broccolini, trimmed
• 1 tablespoon olive oil
• 2 cloves garlic, thinly sliced
• 1 lemon, juiced

Instructions:

1. Steam or blanch the broccolini until tender-crisp.
2. Heat the olive oil in a skillet over medium heat. Add the garlic and cook until fragrant.
3. Add the broccolini and lemon juice to the skillet and toss to coat.

14. Caprese Stuffed Portobello Mushrooms (25 minutes)

A hearty and satisfying vegetarian main course.

Ingredients:

• 4 large portobello mushrooms, stems removed
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella pearls
• 1/4 cup chopped fresh basil
• 2 tablespoons balsamic glaze

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the mushrooms on a baking sheet. In a bowl, combine the tomatoes, mozzarella, and basil. Fill the mushroom caps with the mixture.
3. Bake for 15-20 minutes, or until the mushrooms are tender and the cheese is melted.
4. Drizzle with balsamic glaze before serving.

15. Quick Skillet Gnocchi with Sage and Brown Butter (15 minutes)

A simple yet elegant pasta dish.

Ingredients:

• 1 package (16 oz) potato gnocchi
• 4 tablespoons unsalted butter
• 8-10 fresh sage leaves
• Grated Parmesan cheese for serving

Instructions:

1. Cook the gnocchi according to package directions.
2. While the gnocchi is cooking, melt the butter in a skillet over medium heat. Add the sage leaves and cook until the butter is browned and fragrant.
3. Drain the gnocchi and add it to the skillet with the brown butter. Toss to coat and serve with Parmesan cheese.

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Disclaimer: The recipes and nutritional information provided in this article are for informational purposes only and are not intended as medical advice. Please consult with a healthcare professional for personalized dietary recommendations.