Mediterranean Diet High-Protein Meal Prep Recipe Ideas | Baked Fish, Quinoa Tabbouleh and Frittata
Recipes in this Video
Baked fish is a beloved dish in many coastal regions around the world, often reflecting local ingredients and culinary traditions. It symbolizes the connection between communities and the sea, celebrating fresh catches and simple preparation methods. Today, variations abound, with different spices and cooking techniques adapted globally.
Ingredients
- ●whole fish
- ●olive oil
- ●lemon
- ●garlic
- ●fresh herbs
- ●salt
- ●black pepper
- ●onion
- ●tomatoes
- ●capers
- ●paprika
- ●butter
- ●white wine
- ●parsley
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Clean and prepare the whole fish, removing scales and innards.
- 3Pat the fish dry with paper towels and place it in a baking dish.
- 4Drizzle olive oil over the fish, ensuring it's well coated.
- 5Squeeze fresh lemon juice over the fish and season with salt and black pepper.
- 6Stuff the cavity of the fish with garlic, fresh herbs, and lemon slices.
- 7Slice onion and tomatoes, then layer them around the fish in the baking dish.
- 8Sprinkle capers and paprika over the fish and vegetables.
- 9Add small dollops of butter on top of the fish.
- 10Pour white wine into the baking dish to add moisture.
- 11Cover the dish with aluminum foil and bake for 25-30 minutes.
- 12Remove the foil and bake for an additional 10-15 minutes until the fish is cooked through.
- 13Check for doneness by ensuring the fish flakes easily with a fork.
- 14Garnish with fresh parsley before serving.
Originating from the Levant region, Tabbouleh is a refreshing salad traditionally made with bulgur wheat, parsley, and tomatoes. It embodies the Mediterranean emphasis on fresh ingredients and healthy eating. Quinoa Tabbouleh is a modern twist that caters to gluten-free diets while maintaining the vibrant flavors of the classic dish. Today, it's enjoyed worldwide as a nutritious side dish or light meal.
Ingredients
- ●quinoa
- ●parsley
- ●tomatoes
- ●cucumber
- ●red onion
- ●lemon juice
- ●olive oil
- ●salt
- ●black pepper
- ●mint
Instructions
- 1Rinse quinoa under cold water until water runs clear.
- 2Cook quinoa in boiling water until fluffy, about 15 minutes.
- 3Allow quinoa to cool to room temperature.
- 4Finely chop parsley, tomatoes, cucumber, and red onion.
- 5In a large bowl, combine cooled quinoa, chopped vegetables, and mint.
- 6Drizzle with lemon juice and olive oil.
- 7Season with salt and black pepper to taste.
- 8Toss gently to combine all ingredients well.
- 9Let sit for 10 minutes to allow flavors to meld.
- 10Serve chilled or at room temperature.
Ingredient Alternatives
quinoa
Healthier: cauliflower rice
Cheaper: bulgur wheat
Bulgur wheat is more affordable and has a similar texture.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is often less expensive and works well in dressings.
red onion
Healthier: green onion
Cheaper: white onion
White onion is cheaper and provides a similar crunch.
lemon juice
Healthier: lime juice
Cheaper: vinegar
Vinegar can provide acidity at a lower cost.
Techniques
Equipment
Also Known As
The frittata hails from Italy, where it has been a staple for centuries, often made with leftover ingredients. This dish embodies the Italian philosophy of using simple, fresh ingredients to create satisfying meals. Traditionally enjoyed at any time of day, frittatas have gained global popularity, with countless variations reflecting local tastes and available ingredients.
Ingredients
- ●eggs
- ●cheese
- ●vegetables
- ●cooked meat
- ●herbs
- ●olive oil
- ●salt
- ●pepper
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Whisk eggs in a bowl until well combined.
- 3Add cheese, vegetables, and cooked meat to the egg mixture.
- 4Season with salt and pepper to taste.
- 5Heat olive oil in an oven-safe skillet over medium heat until shimmering.
- 6Pour the egg mixture into the skillet and stir gently to combine.
- 7Cook on the stovetop for 3-4 minutes until the edges start to set.
- 8Transfer the skillet to the preheated oven.
- 9Bake for 10-15 minutes until the frittata is set and lightly golden on top.
- 10Remove from the oven and let cool slightly before slicing.
- 11Garnish with fresh herbs if desired.
- 12Serve warm or at room temperature.
Ingredient Alternatives
cheese
Healthier: nutritional yeast
Cheaper: cream cheese
Nutritional yeast adds a cheesy flavor with fewer calories.
cooked meat
Healthier: tofu
Cheaper: beans
Tofu provides protein while being plant-based.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point and is healthier.
herbs
Healthier: spinach
Cheaper: frozen herbs
Spinach adds nutrients and can be more economical.
Techniques
Equipment
Also Known As
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