Mediterranean Diet: Three Healthy Recipes

You've probably heard about the benefits of the Mediterranean diet? In this article, we'll present some healthy recipes using cheap and easy-to-find ingredients.
Mediterranean Diet: Three Healthy Recipes

Last update: 05 November, 2018

The Mediterranean diet is known as one of the healthiest in the world. It’s characterized by its abundance of fruits and vegetables, and well as fresh meats and fish. All of these ingredients are prepared in a healthy way, with olive oil as the main source of healthy fats. In this article, we’ll show you three recipes that exemplify the Mediterranean diet.

1. Mediterranean diet recipe: Sicilian-style eggplant

As we’ve already mentioned, vegetables provide the base of Mediterranean cuisine. So, there’s no better way to start than with a delicious Sicilian-style eggplant recipe.

As you’ll see, this dish is simple, fast, and features easy-to-find ingredients. In addition, if you’re on a diet and looking to lose weight, this recipe is healthy, filling, and contains very few calories.

Sicilian-style eggplant

Ingredients for two people:

  • Two eggplants
  • Two tomatoes
  • Eight anchovies
  • Parmesan cheese
  • Olive oil


  1. Firstly, preheat the oven to 356 degrees.
  2. Secondly, wash the eggplants and cut them in half. Using a knife, make slits in each half so that they cook quickly.
  3. Continue by washing the tomatoes and cutting them into thin slices. Then, place them on top of the eggplants.
  4. Open a can of anchovies and place two on each eggplant half.
  5. Once this is done, add a splash of olive oil. You can use the oil from the can of anchovies. If you do use this oil, keep in mind that it has a very strong flavor, so a little should be enough.
  6. Then, bake for 15 minutes.
  7. Finally, take the eggplants out of the oven and add a little cheese.
  8. After five minutes, your Sicilian-style eggplants are ready to eat!

2. Fish salad

Salads are a staple of Mediterranean cuisine. There are endless varieties, but they all have something in common: they’re healthy, nutritious, and can be prepared quickly. Here is a recipe for a fish and lettuce salad that allows you to have the protein you need in a refreshing way.

Fish salad

Ingredients for two people:

  • One hake fillet
  • Two tomatoes
  • Half a green pepper
  • Half an onion
  • Olive oil
  • Salt


  1. Start by warming up a grill, coated in a little olive oil. If you don’t have a grill, you can do the same with a frying pan.
  2. Then, add the hake fillet and cook both sides. Add a pinch of salt and any spices of your choice. When it’s cooked, chop it up and let it cool.
  3. Chop the onion and set aside on a plate, covered with some salt. Then, let it sit for a few minutes.
  4. Cut the tomatoes and the green pepper.
  5. Clean the salt from the onion. Then, add the onion to the salad.
  6. Add the chopped hake fillet.
  7. Finally, season the salad with a splash of olive oil.

3. Pasta with vegetables

The Mediterranean diet wouldn’t be the same without pasta. While it’s enjoyed in all Mediterranean countries, it’s closely related to Italy. Bring a bit of this country to your dinner table with this delicious recipe for pasta with vegetables. It’s perfect as a main course, and also keeps well, so you can also take it to work in a container.

Pasta with vegetables

Ingredients for two people:

  • 7 ounces of pasta
  • Half a zucchini
  • Half an onion
  • One tomato
  • Olive oil
  • Oregano
  • Tomate frito (fried tomato sauce)


  1. In order to begin this recipe, you need to boil a pot of water and add a few drops of olive oil (to keep the pasta from sticking). When the water starts to boil, add the pasta and let it cook for 10 minutes.
  2. While the pasta cooks, chop up the zucchini, the tomato, and the onion. Sauté the vegetables in a pan with a splash of oil and a pinch of salt.
  3. Then, put the fried tomato sauce in pan with the oregano. Once it’s hot, add the sautéd vegetables and the pasta.
  4.  Stir the ingredients so that the tomato sauce mixes with the pasta and the vegetables. Lastly, add salt to taste, if necessary.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.