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12 Mediterranean Diet Recipes for Anyone Who Doesn’t Like Fish

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12 Mediterranean Diet Recipes for Anyone Who Doesn’t Like Fish

The Mediterranean diet is celebrated for its health benefits and delicious flavors, often centered around seafood. However, for those who prefer to avoid fish, there are plenty of equally satisfying and nutritious alternatives that still capture the essence of Mediterranean cuisine. In this article, we explore twelve mouthwatering recipes that showcase the diversity and versatility of the Mediterranean diet without relying on fish.

1. Mediterranean Diet Chickpea Salad

Ingredients:

  • Canned chickpeas, drained and rinsed
  • Cherry tomatoes, halved
  • Cucumber, diced
  • Red onion, thinly sliced
  • Kalamata olives, pitted and halved
  • Feta cheese, crumbled
  • Fresh parsley, chopped
  • Extra virgin olive oil
  • Red wine vinegar
  • Lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, and Kalamata olives.
  2. In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Sprinkle crumbled feta cheese and chopped parsley over the top.
  5. Serve chilled as a refreshing and nutritious Mediterranean-inspired salad.

2. Eggplant Parmesan

Ingredients:

  • Eggplant, sliced into rounds
  • All-purpose flour
  • Eggs, beaten
  • Breadcrumbs
  • Tomato sauce (homemade or store-bought)
  • Mozzarella cheese, grated
  • Parmesan cheese, grated
  • Fresh basil leaves
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Dredge eggplant slices in flour, dip in beaten eggs, and coat with breadcrumbs.
  3. Arrange the breaded eggplant slices in a single layer on a baking sheet.
  4. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.
  5. In a baking dish, layer tomato sauce, baked eggplant slices, mozzarella cheese, and Parmesan cheese. Repeat the layers.
  6. Bake for an additional 20-25 minutes until the cheese is melted and bubbly.
  7. Garnish with fresh basil leaves before serving. Enjoy this comforting Mediterranean-style eggplant Parmesan.

3. Greek Quinoa Salad

Ingredients:

  • Quinoa, cooked and cooled
  • Cucumber, diced
  • Cherry tomatoes, halved
  • Red bell pepper, diced
  • Red onion, finely chopped
  • Kalamata olives, pitted and halved
  • Feta cheese, crumbled
  • Fresh parsley, chopped
  • Extra virgin olive oil
  • Lemon juice
  • Dried oregano
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, red bell pepper, red onion, and Kalamata olives.
  2. In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Sprinkle crumbled feta cheese and chopped parsley over the top.
  5. Serve chilled or at room temperature as a hearty and nutritious Mediterranean quinoa salad.

4. Caprese Stuffed Portobello Mushrooms

Ingredients:

  • Portobello mushrooms, stems removed
  • Fresh mozzarella cheese, sliced
  • Cherry tomatoes, halved
  • Fresh basil leaves
  • Balsamic glaze
  • Extra virgin olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Place Portobello mushrooms on a baking sheet, gill-side up.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Fill each mushroom cap with slices of mozzarella cheese and cherry tomato halves.
  5. Bake for 15-20 minutes until the mushrooms are tender and the cheese is melted.
  6. Remove from the oven and garnish with fresh basil leaves.
  7. Drizzle with balsamic glaze before serving. Enjoy these delightful Caprese stuffed mushrooms as a Mediterranean-inspired appetizer or main dish.

5. Mediterranean Veggie Wrap

Ingredients:

  • Whole wheat tortillas or wraps
  • Hummus
  • Roasted red bell peppers, sliced
  • Cucumber, thinly sliced
  • Red onion, thinly sliced
  • Kalamata olives, sliced
  • Fresh spinach leaves
  • Feta cheese, crumbled
  • Extra virgin olive oil
  • Lemon juice
  • Salt and pepper to taste

Instructions:

  1. Spread a generous layer of hummus on each tortilla or wrap.
  2. Layer roasted red bell peppers, cucumber slices, red onion slices, Kalamata olives, spinach leaves, and crumbled feta cheese on top of the hummus.
  3. Drizzle with olive oil and lemon juice. Season with salt and pepper.
  4. Roll up the tortilla tightly, folding in the sides to secure the fillings.
  5. Slice the wrap in half diagonally and serve immediately. Enjoy this Mediterranean veggie wrap as a nutritious and satisfying lunch or dinner option.

6. Mediterranean Lentil Soup

Ingredients:

  • Green or brown lentils, rinsed
  • Carrots, diced
  • Celery, diced
  • Onion, finely chopped
  • Garlic, minced
  • Crushed tomatoes
  • Vegetable broth
  • Fresh parsley, chopped
  • Extra virgin olive oil
  • Lemon juice
  • Ground cumin
  • Ground coriander
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat olive oil over medium heat. Sauté onions, carrots, and celery until softened.
  2. Add minced garlic, ground cumin, and ground coriander. Cook for another minute until fragrant.
  3. Stir in crushed tomatoes, vegetable broth, and lentils. Bring to a boil.
  4. Reduce heat and simmer, covered, for 25-30 minutes until lentils are tender.
  5. Season with salt, pepper, and a squeeze of lemon juice to taste.
  6. Stir in chopped fresh parsley before serving. Enjoy this hearty Mediterranean lentil soup as a comforting and nutritious meal.

7. Italian Stuffed Bell Peppers

Ingredients:

  • Bell peppers, halved and seeded
  • Ground turkey or chicken (optional)
  • Cooked quinoa or couscous
  • Tomato sauce (homemade or store-bought)
  • Mozzarella cheese, grated
  • Parmesan cheese, grated
  • Fresh basil leaves
  • Extra virgin olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. If using ground turkey or chicken, cook it in a pan until browned. Drain excess fat if needed.
  3. In a large bowl, combine cooked quinoa or couscous with tomato sauce, cooked meat (if using), grated mozzarella cheese, and grated Parmesan cheese. Season with salt and pepper.
  4. Spoon the mixture into halved bell peppers, packing it tightly.
  5. Place stuffed bell peppers in a baking dish. Drizzle with olive oil and sprinkle with additional cheese if desired.
  6. Bake for 25-30 minutes until the peppers are tender and the cheese is melted and bubbly.
  7. Garnish with fresh basil leaves before serving. Enjoy these Italian-style stuffed bell peppers as a hearty Mediterranean meal.

8. Greek Orzo Salad

Ingredients:

  • Orzo pasta, cooked and cooled
  • Cherry tomatoes, halved
  • Cucumber, diced
  • Red onion, finely chopped
  • Kalamata olives, pitted and halved
  • Feta cheese, crumbled
  • Fresh parsley, chopped
  • Extra virgin olive oil
  • Red wine vinegar
  • Lemon juice
  • Dried oregano
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine cooked orzo pasta, cherry tomatoes, cucumber, red onion, and Kalamata olives.
  2. In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Sprinkle crumbled feta cheese and chopped parsley over the top.
  5. Serve chilled or at room temperature as a refreshing and hearty Mediterranean orzo salad.

9. Mediterranean Chickpea Stew

Ingredients:

  • Canned chickpeas, drained and rinsed
  • Bell peppers, diced
  • Zucchini, diced
  • Eggplant, diced
  • Onion, finely chopped
  • Garlic, minced
  • Crushed tomatoes
  • Vegetable broth
  • Fresh parsley, chopped
  • Extra virgin olive oil
  • Lemon juice
  • Ground cumin
  • Ground paprika
  • Salt and pepper to taste

Instructions:

  1. In a large pot, heat olive oil over medium heat. Sauté onions, bell peppers, zucchini, and eggplant until softened.
  2. Add minced garlic, ground cumin, and ground paprika. Cook for another minute until fragrant.
  3. Stir in crushed tomatoes, vegetable broth, and chickpeas. Bring to a boil.
  4. Reduce heat and simmer, covered, for 20-25 minutes until vegetables are tender and flavors are blended.
  5. Season with salt, pepper, and a squeeze of lemon juice to taste.
  6. Stir in chopped fresh parsley before serving. Enjoy this hearty Mediterranean chickpea stew as a comforting and nutritious dish.

10. Mediterranean Grilled Vegetable Skewers

Ingredients:

  • Bell peppers, cut into chunks
  • Zucchini, sliced
  • Cherry tomatoes
  • Red onion, cut into wedges
  • Mushrooms, halved
  • Extra virgin olive oil
  • Fresh lemon juice
  • Fresh garlic, minced
  • Fresh herbs (such as rosemary, thyme, or oregano), chopped
  • Salt and pepper to taste

Instructions:

  1. Preheat the grill to medium-high heat.
  2. In a bowl, whisk together olive oil, lemon juice, minced garlic, chopped herbs, salt, and pepper.
  3. Thread bell pepper chunks, zucchini slices, cherry tomatoes, red onion wedges, and mushrooms onto skewers.
  4. Brush the vegetable skewers with the olive oil and herb mixture.
  5. Grill skewers for 10-12 minutes, turning occasionally, until vegetables are tender and lightly charred.
  6. Remove from the grill and serve immediately. Enjoy these Mediterranean grilled vegetable skewers as a flavorful and colorful dish.

11. Greek-style Stuffed Peppers

Ingredients:

  • Bell peppers, halved and seeded
  • Ground lamb or beef
  • Cooked rice (such as basmati or jasmine)
  • Red onion, finely chopped
  • Garlic, minced
  • Diced tomatoes (canned or fresh)
  • Fresh parsley, chopped
  • Fresh mint, chopped
  • Feta cheese, crumbled
  • Extra virgin olive oil
  • Lemon juice
  • Ground cinnamon
  • Ground cumin
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. In a large skillet, heat olive oil over medium heat. Sauté onions until softened.
  3. Add minced garlic, ground lamb or beef, ground cinnamon, and ground cumin. Cook until meat is browned.
  4. Stir in diced tomatoes and cooked rice. Cook for another 5-7 minutes until heated through.
  5. Remove from heat and stir in chopped parsley, chopped mint, crumbled feta cheese, and a squeeze of lemon juice.
  6. Spoon the filling into halved bell peppers, packing it tightly.
  7. Place stuffed bell peppers in a baking dish. Cover with foil and bake for 30-35 minutes until peppers are tender.
  8. Remove foil and bake for an additional 5 minutes until the tops are slightly browned.
  9. Garnish with additional fresh herbs before serving. Enjoy these Greek-style stuffed peppers as a hearty and flavorful Mediterranean dish.

12. Mediterranean Flatbread Pizza

Ingredients:

  • Flatbread or pizza crust
  • Hummus or tomato sauce
  • Baby spinach leaves
  • Roasted red bell peppers, sliced
  • Kalamata olives, sliced
  • Red onion, thinly sliced
  • Cherry tomatoes, halved
  • Feta cheese, crumbled
  • Extra virgin olive oil
  • Fresh herbs (such as basil or oregano), chopped
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 425°F (220°C).
  2. Place flatbread or pizza crust on a baking sheet.
  3. Spread a layer of hummus or tomato sauce over the flatbread or pizza crust.
  4. Top with baby spinach leaves, roasted red bell peppers, Kalamata olives, red onion slices, cherry tomatoes, and crumbled feta cheese.
  5. Drizzle with olive oil and season with salt and pepper.
  6. Bake for 12-15 minutes until the crust is golden brown and the toppings are heated through.
  7. Remove from the oven and sprinkle with chopped fresh herbs before serving. Enjoy this Mediterranean flatbread pizza as a delicious and satisfying meal.

Conclusion

These twelve Mediterranean diet recipes offer a delightful array of options for those who prefer to avoid fish while still enjoying the health benefits and delicious flavors of Mediterranean cuisine. Whether you’re craving a hearty stew, a refreshing salad, or a comforting stuffed pepper, these recipes showcase the diversity and versatility of Mediterranean ingredients. Embrace the rich flavors of olive oil, fresh herbs, vegetables, and cheeses to create meals that are both nutritious and satisfying. Incorporate these recipes into your weekly meal rotation to experience the Mediterranean diet in all its flavorful glory, without a single fish in sight.

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