25+ Quick Mediterranean Diet Dinner Recipes

The Mediterranean diet is more than just a meal plan; it’s a lifestyle inspired by the traditional eating habits of countries bordering the Mediterranean Sea. Renowned for its health benefits, this diet emphasizes fresh, whole foods and is associated with a lower risk of heart disease, stroke, and type 2 diabetes. This article provides over 25 quick and delicious Mediterranean dinner recipes that you can prepare in 30 minutes or less, making it easy to enjoy the benefits of this healthy and flavorful way of eating.

The Mediterranean Way of Eating

The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. It features olive oil as the primary source of fat and includes moderate amounts of fish, poultry, and dairy, while limiting red meat and sweets. This dietary pattern is not only nutritious but also delicious and satisfying, with a focus on fresh, seasonal ingredients and simple preparations.

Here are some of the key principles of the Mediterranean diet:

• Eat more plants: Base your meals around a variety of colorful fruits and vegetables, whole grains, and legumes.
• Choose healthy fats: Use extra virgin olive oil as your main cooking fat. Include avocados, nuts, and seeds in your diet.
• Enjoy seafood: Eat fish and shellfish at least twice a week. Fatty fish like salmon, sardines, and mackerel are particularly rich in omega-3 fatty acids.
• Moderate poultry and dairy: Include chicken, turkey, eggs, cheese, and yogurt in moderation.
• Limit red meat and sweets: Save red meat for occasional enjoyment and satisfy your sweet tooth with fresh fruit.

Now, let’s dive into some quick and easy Mediterranean dinner recipes that will have you eating well and feeling great!

Fish and Seafood Dinners

Fish and seafood are staples of the Mediterranean diet, providing lean protein and heart-healthy omega-3 fatty acids. These quick and easy recipes are perfect for a weeknight dinner.

1. Creamy Lemon Pasta with Shrimp

This light and flavorful pasta dish is a perfect example of a quick and healthy Mediterranean meal. The sauce is made with yogurt instead of heavy cream, and the lemon and basil add a fresh, zesty flavor.

Ingredients:

• 8 oz whole-wheat linguine
• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1/2 cup plain Greek yogurt
• 1/4 cup reserved pasta water
• 1 lemon, juiced and zested
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Instructions:

1. Cook pasta according to package directions. Reserve 1/4 cup of pasta water before draining.
2. While the pasta is cooking, heat olive oil in a large skillet over medium-high heat. Add shrimp and garlic and cook until shrimp are pink and cooked through, about 2-3 minutes.
3. In a small bowl, whisk together Greek yogurt, reserved pasta water, lemon juice, and lemon zest.
4. Add the cooked pasta and yogurt sauce to the skillet with the shrimp. Toss to combine and heat through. Do not boil.
5. Stir in fresh basil and season with salt and pepper to taste. Serve immediately.

2. Cod and Asparagus Bake

This simple and elegant dish is perfect for a quick and healthy weeknight dinner. The cod is baked with asparagus and lemon, creating a flavorful and nutritious meal.

Ingredients:

• 1 lb cod fillets
• 1 bunch asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, thinly sliced
• 2 tbsp grated Romano cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss asparagus with olive oil, salt, and pepper.
3. Place cod fillets on top of the asparagus. Top with lemon slices and sprinkle with Romano cheese.
4. Bake for 12-15 minutes, or until cod is cooked through and flakes easily with a fork.

3. Salmon with Spinach & White Beans

This one-pan meal is packed with protein, fiber, and healthy fats. The salmon is cooked with spinach and white beans in a flavorful garlic and herb sauce.

Ingredients:

• 4 (6 oz) salmon fillets
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 (15 oz) can cannellini beans, rinsed and drained
• 5 oz fresh spinach
• 1/4 cup vegetable broth
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Season salmon fillets with salt and pepper.
2. In a large skillet, heat olive oil over medium-high heat. Add salmon and cook for 4-5 minutes per side, or until cooked through.
3. Remove salmon from the skillet and set aside.
4. Add garlic to the skillet and cook until fragrant, about 30 seconds. Add cannellini beans, spinach, vegetable broth, and oregano. Cook until spinach is wilted, about 2-3 minutes.
5. Return salmon to the skillet and spoon the spinach and bean mixture over the top. Serve immediately.

Poultry and Meat Dinners

Chicken and other lean meats are enjoyed in moderation in the Mediterranean diet. These recipes are quick, flavorful, and packed with protein.

4. Skillet Lemon Chicken with Spinach

This one-pan chicken dinner is a weeknight lifesaver. The chicken is cooked with lemon, spinach, and bell peppers for a complete and satisfying meal.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 5 oz fresh spinach
• 1/4 cup chicken broth
• 1 lemon, juiced
• Salt and pepper to taste

Instructions:

1. Season chicken with salt and pepper.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned and cooked through.
3. Add bell pepper and cook until tender-crisp.
4. Stir in spinach, chicken broth, and lemon juice. Cook until spinach is wilted.
5. Serve hot, on its own or over brown rice.

5. Skillet Chicken with Olives

This Italian-inspired dish is full of Mediterranean flavors. The chicken is cooked with olives, tomatoes, and herbs for a simple yet elegant meal.

Ingredients:

• 4 boneless, skinless chicken thighs
• 1 tbsp olive oil
• 1/2 cup Kalamata olives, pitted
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Season chicken thighs with salt and pepper.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook for 5-7 minutes per side, or until golden brown and cooked through.
3. Add olives, diced tomatoes, and oregano to the skillet. Bring to a simmer and cook for 5 minutes, or until the sauce has thickened slightly.
4. Serve hot with your favorite side dish.

6. Mediterranean Turkey Skillet

This colorful and nutritious skillet meal is a great way to use up leftover turkey or chicken. It’s packed with vegetables and Mediterranean flavors.

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 onion, chopped
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 tsp dried oregano
• 1/2 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat olive oil over medium-high heat. Add ground turkey and cook until browned.
2. Add onion, zucchini, and bell pepper. Cook until vegetables are tender.
3. Stir in diced tomatoes, oregano, and cumin. Bring to a simmer and cook for 10 minutes, or until the sauce has thickened.
4. Season with salt and pepper to taste. Serve hot.

7. Balsamic-Glazed Beef Skewers

These beef skewers are a quick and easy way to enjoy red meat on the Mediterranean diet. The balsamic glaze adds a sweet and tangy flavor.

Ingredients:

• 1 lb sirloin steak, cut into 1-inch cubes
• 1/4 cup balsamic vinegar
• 2 tbsp olive oil
• 1 tbsp honey
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together balsamic vinegar, olive oil, honey, and Dijon mustard.
2. Place steak cubes in a resealable plastic bag and pour the marinade over them. Marinate for at least 15 minutes.
3. Preheat grill or grill pan to medium-high heat. Thread the marinated steak onto skewers.
4. Grill for 6-8 minutes, turning occasionally, or until the steak is cooked to your desired doneness.
5. Serve hot with a side of roasted vegetables.

Vegetarian and Plant-Based Dinners

The Mediterranean diet is centered around plant-based foods. These vegetarian recipes are hearty, flavorful, and packed with nutrients.

8. Feta Garbanzo Bean Salad

This refreshing salad is perfect for a light dinner or lunch. It’s packed with protein and fiber, and the feta cheese adds a salty, briny flavor.

Ingredients:

• 1 (15 oz) can garbanzo beans (chickpeas), rinsed and drained
• 1 cucumber, chopped
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine garbanzo beans, cucumber, cherry tomatoes, red onion, feta cheese, and parsley.
2. In a small bowl, whisk together olive oil and lemon juice. Pour over the salad and toss to combine.
3. Season with salt and pepper to taste. Serve immediately or chill for later.

9. Tomato-Garlic Lentil Bowls

These lentil bowls are a hearty and satisfying vegetarian meal. The lentils are cooked in a flavorful tomato-garlic sauce and served over brown rice.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 1 (28 oz) can crushed tomatoes
• 4 cups vegetable broth
• 1 tsp dried thyme
• Salt and pepper to taste
• Cooked brown rice for serving

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook until fragrant, about 30 seconds.
3. Stir in lentils, crushed tomatoes, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
4. Season with salt and pepper to taste. Serve over brown rice.

10. Pronto Vegetarian Peppers

These stuffed peppers are a quick and easy vegetarian meal. They are filled with a mixture of rice, beans, and cheese, and baked until tender.

Ingredients:

• 2 bell peppers, any color, halved and seeded
• 1 cup cooked brown rice
• 1 (15 oz) can black beans, rinsed and drained
• 1/2 cup shredded Monterey Jack cheese
• 1/4 cup salsa
• 1/4 tsp cumin

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine cooked brown rice, black beans, 1/4 cup of cheese, salsa, and cumin.
3. Spoon the mixture into the pepper halves and place in a baking dish.
4. Top with the remaining 1/4 cup of cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

11. Mediterranean Chickpea Bowls

This is a quick and easy meatless meal that is perfect for a weeknight dinner. It is packed with flavor and nutrients.

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup chopped tomatoes
• 1/4 cup chopped red onion
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• For the dressing:
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, quinoa, cucumber, tomatoes, red onion, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper.
3. Pour the dressing over the chickpea mixture and toss to combine.
4. Serve immediately or chill for later.

12. White Bean and Pasta Soup

This hearty and comforting soup is a complete meal in a bowl. It is packed with fiber and protein, and it is perfect for a chilly evening.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 (15-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 4 cups vegetable broth
• 1 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 cup small pasta, such as ditalini or elbow macaroni
• Salt and pepper to taste
• Grated Parmesan cheese for serving (optional)

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
2. Add the garlic and cook for 1 minute more.
3. Stir in the cannellini beans, diced tomatoes, vegetable broth, basil, and oregano. Bring to a boil, then reduce the heat and simmer for 15 minutes.
4. Stir in the pasta and cook until tender, about 8-10 minutes.
5. Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese if desired.

Pork and Beef Dinners

While red meat is consumed less frequently on the Mediterranean diet, it can still be part of a healthy meal. Choose lean cuts and enjoy in moderation.

13. Pork and Orzo

This one-bowl meal is a quick and satisfying dinner. The combination of pork and orzo makes for a hearty and flavorful dish.

Ingredients:

• 1 lb pork tenderloin, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 cup orzo pasta
• 2 cups chicken broth
• 1/2 cup frozen peas
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Season pork with salt and pepper.
2. In a large skillet, heat olive oil over medium-high heat. Add pork and cook until browned.
3. Add orzo and chicken broth to the skillet. Bring to a boil, then reduce heat and simmer for 10 minutes, or until orzo is tender and liquid is absorbed.
4. Stir in frozen peas and Parmesan cheese. Cook for 2-3 minutes, or until peas are heated through.
5. Serve hot.

14. Elegant Pork Marsala

This classic Italian dish is surprisingly quick and easy to make. The pork is cooked in a rich and flavorful Marsala wine and mushroom sauce.

Ingredients:

• 1 lb pork tenderloin, sliced into 1/2-inch thick medallions
• 1/4 cup all-purpose flour
• 1 tbsp olive oil
• 8 oz cremini mushrooms, sliced
• 1/2 cup Marsala wine
• 1/2 cup chicken broth
• 2 tbsp heavy cream (optional)
• Salt and pepper to taste

Instructions:

1. Season pork with salt and pepper, then dredge in flour.
2. In a large skillet, heat olive oil over medium-high heat. Add pork and cook for 2-3 minutes per side, or until golden brown and cooked through. Remove from skillet and set aside.
3. Add mushrooms to the skillet and cook until browned.
4. Add Marsala wine to the skillet and scrape up any browned bits from the bottom of the pan. Bring to a simmer and cook for 2-3 minutes, or until the wine has reduced by half.
5. Stir in chicken broth and heavy cream (if using). Bring to a simmer and cook for 5 minutes, or until the sauce has thickened.
6. Return the pork to the skillet and toss to coat with the sauce. Serve hot.

15. Skillet Beef and Potatoes

This hearty and satisfying skillet meal is perfect for a hungry family. The beef and potatoes are cooked in a savory sauce with onions and peppers.

Ingredients:

• 1 lb sirloin steak, cut into bite-sized pieces
• 1 tbsp olive oil
• 1 lb baby potatoes, quartered
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 cup beef broth
• 1 tbsp Worcestershire sauce
• Salt and pepper to taste

Instructions:

1. Season beef with salt and pepper.
2. In a large skillet, heat olive oil over medium-high heat. Add beef and cook until browned. Remove from skillet and set aside.
3. Add potatoes, onion, and bell pepper to the skillet. Cook for 10-12 minutes, or until potatoes are tender.
4. Stir in beef broth and Worcestershire sauce. Bring to a simmer and cook for 5 minutes, or until the sauce has thickened.
5. Return the beef to the skillet and toss to coat with the sauce. Serve hot.

16. Charred Shrimp, Pesto & Quinoa Bowls

These bowls are a complete and balanced meal, with protein from the shrimp, healthy fats from the pesto, and fiber from the quinoa and vegetables.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/4 cup pesto
• Salt and pepper to taste

Instructions:

1. Preheat a grill or grill pan to medium-high heat.
2. Toss shrimp with olive oil, salt, and pepper.
3. Grill shrimp for 2-3 minutes per side, or until charred and cooked through.
4. In a bowl, combine cooked quinoa, cherry tomatoes, and pesto.
5. Top with grilled shrimp and serve immediately.

17. Rosemary Chicken with Spinach & Beans

This one-skillet meal is a quick and easy way to get a complete and satisfying dinner on the table. The chicken is cooked with rosemary, spinach, and white beans for a flavorful and nutritious meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 sprig fresh rosemary
• 5 oz fresh spinach
• 1 (15 oz) can cannellini beans, rinsed and drained
• 1/2 cup chicken broth
• Salt and pepper to taste

Instructions:

1. Season chicken with salt and pepper.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken and rosemary and cook for 5-7 minutes per side, or until cooked through.
3. Add spinach, cannellini beans, and chicken broth to the skillet. Cook until spinach is wilted and the sauce has thickened slightly.
4. Serve hot.

18. Chicken Thighs with Shallots & Spinach

This elegant and flavorful dish is perfect for a special occasion or a weeknight dinner. The chicken thighs are cooked with shallots and spinach in a creamy sauce.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 tbsp olive oil
• 2 shallots, thinly sliced
• 5 oz fresh spinach
• 1/2 cup heavy cream
• 1/4 cup chicken broth
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season chicken thighs with salt and pepper.
3. In a large oven-safe skillet, heat olive oil over medium-high heat. Add chicken thighs, skin-side down, and cook until the skin is golden brown and crispy, about 5-7 minutes.
4. Flip the chicken thighs and transfer the skillet to the oven. Bake for 15-20 minutes, or until the chicken is cooked through.
5. Remove the skillet from the oven and place the chicken on a plate.
6. Add the shallots to the skillet and cook until softened. Add the spinach and cook until wilted.
7. Stir in the heavy cream and chicken broth. Bring to a simmer and cook until the sauce has thickened slightly.
8. Return the chicken to the skillet and spoon the sauce over the top. Serve immediately.

19. Shrimp and Corn Salad

This refreshing salad is perfect for a light summer dinner. The combination of shrimp, corn, and tomatoes is both healthy and delicious.

Ingredients:

• 1 lb large shrimp, cooked and peeled
• 1 cup corn kernels, fresh or frozen
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh basil
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine shrimp, corn, cherry tomatoes, red onion, and basil.
2. In a small bowl, whisk together olive oil and red wine vinegar. Pour over the salad and toss to combine.
3. Season with salt and pepper to taste. Serve immediately or chill for later.

20. Salmon Rice Bowl

This salmon rice bowl is a quick and easy way to get a healthy and satisfying meal on the table. It is packed with protein, healthy fats, and fiber.

Ingredients:

• 1 lb salmon fillet, cut into 4 pieces
• 1 tbsp olive oil
• 1 cup cooked brown rice
• 1 cup shredded carrots
• 1 cup shelled edamame
• 1/4 cup soy sauce
• 2 tbsp honey
• 1 tbsp sesame oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place salmon on a baking sheet and drizzle with olive oil. Season with salt and pepper.
3. Bake for 12-15 minutes, or until salmon is cooked through.
4. While the salmon is baking, prepare the sauce. In a small bowl, whisk together soy sauce, honey, and sesame oil.
5. Divide the cooked brown rice among four bowls. Top with shredded carrots, edamame, and a piece of salmon.
6. Drizzle with the sauce and serve immediately.

21. Mediterranean Turkey Burgers

These turkey burgers are a healthy and flavorful alternative to traditional beef burgers. They are packed with Mediterranean flavors like feta cheese, sun-dried tomatoes, and oregano.

Ingredients:

• 1 lb ground turkey
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped sun-dried tomatoes
• 2 tbsp chopped fresh parsley
• 1 tsp dried oregano
• Salt and pepper to taste
• 4 whole-wheat hamburger buns
• Toppings: lettuce, tomato, onion, tzatziki sauce

Instructions:

1. In a large bowl, combine ground turkey, feta cheese, sun-dried tomatoes, parsley, and oregano. Season with salt and pepper.
2. Form the mixture into four patties.
3. Preheat a grill or grill pan to medium-high heat.
4. Grill the patties for 5-7 minutes per side, or until cooked through.
5. Serve on whole-wheat buns with your favorite toppings.

22. One-Pot Greek Chicken and Lemon Rice

This one-pot meal is a weeknight dream. The chicken and rice are cooked together in a flavorful lemon and herb broth.

Ingredients:

• 1 tbsp olive oil
• 4 boneless, skinless chicken thighs
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1 lemon, juiced and zested
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium-high heat. Season chicken with salt and pepper and add to the pot. Cook until browned on both sides. Remove from pot and set aside.
2. Add onion to the pot and cook until softened. Add garlic and cook for 1 minute more.
3. Stir in rice, chicken broth, lemon juice, lemon zest, and oregano. Bring to a boil.
4. Return the chicken to the pot. Reduce heat, cover, and simmer for 20 minutes, or until the rice is tender and the liquid is absorbed.
5. Fluff the rice with a fork and serve immediately.

23. Sheet Pan Lemon Herb Chicken and Veggies

This sheet pan dinner is a quick and easy way to get a healthy and delicious meal on the table. The chicken and vegetables are roasted together with lemon and herbs for a flavorful and satisfying meal.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 lb broccoli florets
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 2 tbsp olive oil
• 1 lemon, juiced
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss chicken, broccoli, bell pepper, and onion with olive oil, lemon juice, oregano, and basil. Season with salt and pepper.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Serve hot.

24. 15-Minute Lentil Soup

This lentil soup is a quick and easy way to get a healthy and satisfying meal on the table. It is packed with fiber and protein, and it is perfect for a chilly evening.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 (14.5 oz) can diced tomatoes, undrained
• 1 tsp cumin
• 1/2 tsp turmeric
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat olive oil over medium heat. Add onion, carrots, and celery and cook until softened.
2. Stir in lentils, vegetable broth, diced tomatoes, cumin, and turmeric. Bring to a boil, then reduce heat and simmer for 15 minutes, or until lentils are tender.
3. Season with salt and pepper to taste. Serve hot.

25. Mediterranean Tuna Salad

This Mediterranean tuna salad is a healthy and flavorful alternative to traditional tuna salad. It is packed with protein and healthy fats, and it is perfect for a quick and easy lunch or dinner.

Ingredients:

• 2 (5 oz) cans tuna in olive oil, drained
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh parsley
• 2 tbsp capers
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine tuna, celery, red onion, parsley, and capers.
2. In a small bowl, whisk together lemon juice and olive oil. Pour over the tuna mixture and toss to combine.
3. Season with salt and pepper to taste. Serve on whole-wheat bread or with crackers.

Enjoy the Mediterranean Lifestyle

Adopting a Mediterranean way of eating is a delicious and sustainable way to improve your health and well-being. With these quick and easy dinner recipes, you can enjoy the flavors of the Mediterranean any night of the week. So, stock your pantry with Mediterranean staples, embrace fresh and seasonal ingredients, and get cooking! Your body and taste buds will thank you.