Mediterranean Diet Dinners for the Summer

 

The Mediterranean diet is renowned for its health benefits and delicious, fresh flavors. Here are some detailed dinner ideas perfect for the summer, focusing on seasonal ingredients and easy preparation methods:

1. Grilled Fish with Lemon and Herbs

Ingredients:

• Fresh fish fillets (e.g., salmon, sea bass, or mackerel)
• Olive oil
• Lemon slices
• Fresh herbs (such as thyme, rosemary, and parsley)
• Garlic cloves, minced
• Salt and pepper

Directions:

1. Preheat the grill to medium-high heat.
2. Brush the fish fillets with olive oil and season with salt, pepper, and minced garlic.
3. Place lemon slices and fresh herbs on top of the fish.
4. Grill the fish for about 4-5 minutes per side or until it flakes easily with a fork.
5. Serve with a drizzle of olive oil and a squeeze of fresh lemon juice.

Side Dish: Grilled Vegetables

• Bell peppers, zucchini, eggplant, and cherry tomatoes, brushed with olive oil and seasoned with salt and pepper, then grilled until tender.

2. Greek Salad with Grilled Chicken

Ingredients:

• Mixed greens (such as romaine lettuce and arugula)
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Kalamata olives
• Feta cheese, crumbled
• Grilled chicken breast, sliced
• Olive oil
• Red wine vinegar
• Dried oregano
• Salt and pepper

Directions:

1. Season the chicken breast with olive oil, salt, pepper, and dried oregano. Grill until fully cooked, then slice.
2. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. Top it with grilled chicken slices.
4. For the dressing, whisk together olive oil, red wine vinegar, oregano, salt, and pepper. Drizzle over the salad before serving.

3. Stuffed bell peppers

Ingredients:

• Bell peppers (any colour), tops cut off, and seeds removed
• Quinoa or couscous, cooked
• Chickpeas, rinsed and drained
• Cherry tomatoes, diced
• Spinach, chopped
• Feta cheese, crumbled
• Olive oil
• Lemon juice
• Fresh herbs (such as parsley and mint)
• Salt and pepper

Directions:

1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix the cooked quinoa or couscous, chickpeas, cherry tomatoes, spinach, feta cheese, olive oil, lemon juice, fresh herbs, salt, and pepper.
3. Stuff the bell peppers with the mixture and place them in a baking dish.
4. Drizzle a little olive oil over the peppers, and cover the dish with foil.
5. Bake for about 30–35 minutes, until the peppers are tender.
6. Serve with a side of Tzatziki sauce.

4. Shrimp and Avocado Salad

Ingredients:

• Cooked shrimp, peeled and deveined
• Avocado, diced
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Cucumber, sliced
• Mixed greens (such as baby spinach and arugula)
• Olive oil
• Lime juice
• Fresh cilantro or parsley, chopped
• Salt and pepper

Directions:

1. In a large bowl, combine the shrimp, avocado, cherry tomatoes, red onion, cucumber, and mixed greens.
2. In a small bowl, whisk together olive oil, lime juice, chopped cilantro or parsley, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Serve immediately.

5. Eggplant Parmesan

Ingredients:

• Eggplants, sliced into 1/4-inch rounds
• Olive oil
• Marinara sauce
• Fresh mozzarella, sliced
• Parmesan cheese, grated
• Fresh basil leaves
• Salt and pepper

Directions:

1. Preheat the oven to 375°F (190°C).
2. Brush the eggplant slices with olive oil and season with salt and pepper. Place on a baking sheet and roast for about 20 minutes, turning once, until tender.
3. In a baking dish, spread a layer of marinara sauce, then add a layer of eggplant slices. Top with mozzarella and a sprinkle of Parmesan.
4. Repeat the layers, finishing with a layer of marinara and a generous topping of Parmesan.
5. Bake for about 25–30 minutes, until bubbly and golden.
6. Garnish with fresh basil leaves before serving.

6. Mediterranean Chickpea Salad

Ingredients:

• Canned chickpeas, rinsed, and drained
• Cherry tomatoes, halved
• Cucumber, diced
• Red bell pepper, diced
• Red onion, finely chopped
• Kalamata olives, halved
• Feta cheese, crumbled
• Fresh parsley, chopped
• Olive oil
• Lemon juice
• Red wine vinegar
• Salt and pepper

Directions:

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, feta cheese, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss well to combine.
4. Let the salad sit for at least 15 minutes before serving to allow the flavours to meld.

These Mediterranean dinner ideas are light, fresh, and perfect for enjoying during the summer months. They feature a variety of vegetables, lean proteins, and healthy fats, in line with the principles of the Mediterranean diet.