What is the Mediterranean diet?

A way of eating based on the traditional foods of countries around the Mediterranean Sea: olive oil, vegetables, fruit, whole grains, beans, nuts, fish and seafood, with moderate poultry, eggs and cheese and little red meat or sugar.

Can I eat steak on the Mediterranean diet?

Red meat is eaten only occasionally, in small portions, so we left beef and pork out of this collection.

Olive oil is the main cooking fat in Mediterranean cooking and is rich in monounsaturated fat.

Mediterranean Diet Recipes

The Mediterranean way of eating centers on olive oil, seafood, poultry, vegetables, herbs and citrus. Every recipe here is cooked with olive oil and leaves out butter, cream, added sugar and red or processed meats.

Serve them with a green salad, beans or whole grains for a complete Mediterranean meal. For more seafood ideas, see our salmon recipes and shrimp recipes.

19 recipes

Seafood

Air Fryer Salmon13 min total | 4 servings | 400 calories per serving
Salmon fillets brushed with a honey, Dijon and garlic glaze and air-fried in about 8 minutes until flaky inside with lightly crisp edges. Serves 4.
Air Fryer Shrimp16 min total | 4 servings | 190 calories per serving
Large shrimp tossed with olive oil, garlic, paprika and a little Parmesan and air-fried in 6 minutes until crisp-edged and juicy. Serves 4.
Cioppino (San Francisco Seafood Stew)1 hr 10 min total | 6 servings | 350 calories per serving
The Italian-American fisherman's stew of San Francisco: clams, mussels, shrimp and firm white fish simmered in a garlicky tomato and white wine broth. Serve with sourdough. Serves 6.
Escalope of Salmon with Lime and Ginger24 min total | Serves 4 | 300 calories per serving
Salmon sliced paper thin, arranged on oiled plates, topped with fresh ginger and lime zest and baked at 500°F for just 3 to 4 minutes. Elegant and fast; serves 4.
Fried Smelts35 min total | 6 servings | 31 g protein per serving | 290 calories per serving
Whole small smelts dredged in seasoned flour and fried until golden and crisp, eaten bones and all with lemon. A Feast of the Seven Fishes favorite. Serves 6.
Ginger Glazed Mahi-Mahi45 min total | 4 servings | 33 g protein per serving | 270 calories per serving
Mahi-mahi fillets marinated in honey, soy sauce, balsamic vinegar, fresh ginger and garlic, pan-fried and finished with the marinade reduced to a glossy glaze. Serves 4.
Sheet Pan Salmon and Vegetables45 min total | 4 servings | 550 calories per serving
Lemon-herb salmon fillets roasted on one pan with baby potatoes and asparagus for an easy, healthy weeknight dinner. Serves 4.
Shrimp Fra Diavolo40 min total | 4 servings | 52 g protein per serving | 750 calories per serving
Shrimp seared and simmered in a spicy tomato sauce with garlic, white wine, oregano and red pepper flakes, served over linguine. Serves 4.

Chicken and poultry

Garlic Rosemary Roasted Cornish Game Hens1 hr 20 min total | 4 servings | 910 calories per serving
Whole Cornish game hens rubbed with garlic, rosemary, lemon zest and olive oil and roasted at 400°F until crisp and golden. One small bird per person; serves 4.
Yogurt-Marinated Chicken Kebabs1 hr 32 min total | 6 servings | 350 calories per serving
Chicken breast cubes marinated in Greek yogurt with tomato paste, garlic, lemon, red pepper and sweet paprika, then grilled on skewers. Serves 6.

Vegetables, salads and meatless dishes

Caprese Salad10 min total | 4 servings | 430 calories per serving
Thick slices of ripe tomato and fresh mozzarella layered with basil leaves and finished with olive oil and flaky salt, in the colors of the Italian flag. Serves 4.
Pesto Sauce with Pasta22 min total
Quick food-processor pesto of fresh basil, olive oil, pine nuts, Parmesan, garlic and salt, tossed with pasta and served hot or cold.
Roasted Asparagus with Lemon and Parmesan22 min total | 4 servings | 80 calories per serving
Asparagus spears roasted at 425°F with olive oil and garlic until tender-crisp, then finished with lemon zest, lemon juice and shaved Parmesan. Serves 4.
Rosemary Focaccia3 hr 15 min total | 1 (9 x 13-inch) pan, 12 pieces
A soft, airy Italian flatbread baked in a sheet pan with plenty of olive oil, dimpled and topped with fresh rosemary and flaky salt until golden and crisp. Makes one 9 x 13-inch pan.
Tomato Bruschetta35 min total | About 16 pieces
Slices of grilled country bread rubbed with garlic and topped with ripe chopped tomatoes, fresh basil and good olive oil. The simplest Italian starter. Makes about 16.
Vegan Eggplant Parmesan1 hr 30 min total | 6 servings | 450 calories per serving
Crisp breaded eggplant slices layered with marinara, melty plant-based mozzarella and a nutritional-yeast "Parmesan," baked until bubbling. Serves 6.
Vegan Lasagna with Tofu Ricotta1 hr 45 min total | 8 servings | 390 calories per serving
Layers of lasagna noodles, marinara, a creamy tofu and spinach "ricotta" and plant-based mozzarella, baked until golden. Serves 8.
Vegan Pesto Pasta22 min total | 4 servings | 760 calories per serving
A bright basil pesto made with pine nuts, garlic, lemon and nutritional yeast instead of Parmesan, tossed with hot pasta. Serves 4.

Sauces, dressings and dips

Chimichurri Sauce30 min total | About 1 cup
The bright Argentine herb sauce for grilled steak: fresh parsley, oregano, garlic, red pepper flakes, red wine vinegar and olive oil. Makes about 1 cup.

More ways to browse

Common questions

What is the Mediterranean diet?: A way of eating based on the traditional foods of countries around the Mediterranean Sea: olive oil, vegetables, fruit, whole grains, beans, nuts, fish and seafood, with moderate poultry, eggs and cheese and little red meat or sugar.
Can I eat steak on the Mediterranean diet?: Red meat is eaten only occasionally, in small portions, so we left beef and pork out of this collection.
Why olive oil?: Olive oil is the main cooking fat in Mediterranean cooking and is rich in monounsaturated fat.