Tingle your taste buds with the flavours of our Mediterranean recipes. This month we have chosen three recipes we think you will enjoy for any mealtime. With the help of Mindful Chef you can eat healthy without sacrificing on flavour. It is this belief which fuels our passion to make healthy eating easier for the whole nation. Read our guide to our three chosen Mediterranean recipes of the month.
Cod with Salsa Verde & Tomato Millet
Introducing our first Mediterranean recipe cod with salsa verde and tomato millet. Millet is a fibre-rich ancient grain which we pair beautifully with our flaky, sustainably sourced cod. To finish this Mediterranean fish recipe, we add roasted cherry tomatoes and a homemade salsa verde, packed full of Mediterranean flavours. This recipe has been approved by British Heart Foundation dietitians, which help to support heart and circulatory health.
- Cook time: 25 mins
- Allergens: Fish, Sulphites
- Cuisine: Italian
- Key ingredient: Flaky sustainably sourced fish
Nutritional Information
- Calories: 501
- Protein: 35g
- Carbs: 52g
- Fat: 19g
We recommend this recipe portion size for couples or individuals who like to batch prepare their meals in advance. If you are dining with more people, you can easily double the recommended ingredient size to accommodate your guests (Doubling is perfect for a family of four). If you want to discover more delicious healthy recipes, Mindful Chef has the answer. From easy vegan recipes to healthy chicken recipes the whole family can enjoy.
Why We Love This Mediterranean Fish Recipe
Fish contains essential omega-3 fatty acids which your body needs. You can also find vitamins and minerals such as vitamin D, B2 and calcium. Combined, these vitamins and minerals are vital to a healthy balanced diet. Ensuring you digest enough of these vitamins not only are beneficial to your diet but also to your wider health. An area you may not always think of is your eye health and it is something that can deteriorate as we get older. To slow this process down, it has been recommended that you should consume omega-3 and vitamin D throughout your diet. This is possible to do with the help of a Mindful Chef Mediterranean fish recipe!
Ingredients
To create the perfect Mediterranean dish you will need to find quality ingredients, packed full of flavour. For this fish recipe you will need:
- 20g capers (Sulphites)
- 2 cod fillets (skin off) (Fish)
- 1 garlic clove
- 2 tsp dried Italian herbs
- 1 lemon
- 80g millet
- 1 handful of fresh mint
- 1 handful of fresh flat-leaf parsley
- 2 yellow pepper
- 120g baby plum tomatoes
Cooking Instructions
Unlock your new favourite mediterranean recipe with a few simple steps. Here are the easy instructions you need to create this scrumptious dish full of beautiful flavours.
- Preheat the oven to 200C / fan 180C / gas mark 6. Boil a kettle. Heat a dry saucepan, add the millet, then toast for 2 mins, stirring constantly. Slowly and carefully, pour in 400ml boiling water. Reduce the heat, cover and simmer for 15 mins. Drain then fluff up with a fork.
- Meanwhile, thinly slice the peppers. Halve the tomatoes. Place on a baking tray and mix with 1/2 tbsp oil and the dried herbs, then bake for 10-15 mins.
- Make the salsa verde; finely chop the parsley and mint leaves. Finely chop the garlic. Roughly chop the capers. Add all to a bowl with the juice from half the lemon and 1 tbsp olive oil. Season with black pepper and mix well.
- Heat a frying pan with 1⁄2 tbsp oil on a medium heat. Season the cod with black pepper and place in the pan. Cook for 4-5 mins on each side, until cooked through.
- Stir the remaining lemon juice, roasted peppers and tomatoes through the millet. Season with black pepper.
- Serve the pepper and tomato millet topped with the cod. Spoon over the salsa verde.
Once you have tried this Mediterranean recipe, we would love to hear your opinions! Don’t forget to tag us in your social media posts so we can see the creations for ourselves. Staying up to date with our blog is another way you can find other delicious recipes of the month. Our latest post showcases our Italian recipes of the month. Try them for yourself now.
Sirloin Steak, Roasted Butternut & Rocket Salad
Dig into our Mediterranean recipe of sirloin steak, roasted butternut & rocket salad. This warm salad combines our British beef steaks with creamy, oven-roasted butternut squash and red onion, on a bed of rocket. Perfect for the warm summer evening, enjoy this dish alfresco with friends.
- Cook time: 30 mins
- Cuisine: Mediterranean
- Key ingredient: Flavourful grass-fed British beef
Nutritional Information
- Calories: 601
- Protein: 44g
- Carbs: 58g
- Fat: 24g
A warm salad can satisfy hunger on hot summer days when you maybe don’t fancy a heavy meal. Our Mediterranean recipes incorporate beautiful flavours with nutritious ingredients to ensure you can eat healthily without sacrificing on flavour. The portion size for this steak recipe is perfect for couples but can easily be doubled for a family of four.
Why We Love This Mediterranean Recipe
Steak, like any other meat can be a great source of protein, as it is naturally packed full of protein. In the body we need protein to help our muscles function properly and to support tissue damage. It is for this reason, protein is a vital nutrient for everyone, whether you are a meat-lover or traditionally follow healthy vegetarian recipes. Another aspect steak can be beneficial for is being rich in iron. Iron helps to deliver oxygen to your body through your red blood cells.
Ingredients
A homemade Mediterranean dish has never been easier. To create a family favourite meal you will need:
- 400g butternut squash
- 1 lemon
- 1 red onion
- 1 tbsp pomegranate molasses
- 40g rocket
- 2 sirloin steaks
- 60g sundried tomatoes
- 120g baby plum tomatoes
- 180g green beans
Cooking Instructions
In less than ten steps you will have made a flavourful Mediterranean recipe with a Mindful Chef twist. To start, follow these simple instructions:
- Preheat the oven to 200C / fan 180C / gas mark 6. Peel the squash and cut into 2cm-thick wedges. Peel the onion then, leaving the root intact, cut into 8 wedges.
- Place the veg in an ovenproof dish and drizzle with 1/2 tbsp oil. Season with sea salt and black pepper, then mix. Roast for 20-25 mins, until golden and cooked through.
- Boil a kettle. Trim the beans, place in a saucepan and cover with lightly salted boiling water. Boil for 2-3 mins, until cooked, then drain. Set aside.
- Rub each steak with 1/2 tbsp oil; season with sea salt and black pepper on each side. Heat a griddle pan on a medium to high heat, then add the steaks to the pan. Cook until golden brown (as a guideline: 1-2 mins on each side for medium-rare or 2-3 mins on each side for well-done). Remove the steaks from the pan, then leave to rest on a plate before slicing (keep warm).
- Meanwhile, slice the sundried tomatoes and halve the fresh tomatoes. Place in a bowl with the beans, squash and onion; gently mix to combine. Quarter the lemon.
- Serve the sliced steaks with the rocket and roasted squash. Drizzle with the molasses and garnish with the lemon wedges.
- Chef’s tip: Cook the steaks on a barbecue, if you have one.
Created a Mediterranean masterpiece? Don’t forget to tag us in your social media posts so we can see them for ourselves! Make sure you also stay up to date with our latest blog posts. We can inspire you with learning the latest tips and tricks from the experts in our post on 5 foods that can promote healthy skin.
Smoky Lentils with Butternut & Chimichurri
Discover our vegetarian Mediterranean recipe of smoky lentils with butternut and chimichurri. Jam-packed full of flavour, this dish is sure to put a smile on your family or guests faces after just one bite. The combination of garlic, pepper, chili and passata makes this recipe perfect for a springtime lunch.
- Cook time: 45 mins
- Allergens: Celery
- Cuisine: Mediterranean
- Key ingredient: Hearty filling lentils
Nutritional Information
- Calories: 530
- Protein: 20g
- Carbs: 78g
- Fat: 19g
In need of providing more delicious food for your guests? Simply double the portions. Doing this will provide enough food for a family of four to enjoy. If you like to enjoy your own company, you can always half the quantity, or store half of the meal for the following day’s lunch.
Why We Love This Mediterranean Recipe Dish
Lentils have a variety of healthy benefits, including being a low-cost, high-protein meat substitute, which is beneficial for your heart too! Protein is an essential nutrient in our diets, so ensuring you receive enough through what you eat is vital. Another element lentils have is fibre. Fibre fills you up and it also helps your digestive system. A combination of all these elements sees lentils as a perfect food to incorporate into a healthy balanced diet.
Ingredients
The ingredients you will need for this delicious Mediterranean recipe are:
- 400g butternut squash
- 1 handful of fresh chives
- 2 garlic clove
- 80g red split lentils
- 1 brown onion
- 200g passata
- 1 yellow pepper
- 2 tbsp Belazu smoky chimichurri
- 80g baby spinach
- 1 vegetable stock cube(Celery)
- 30g pumpkin seeds
- 2 tbsp chilli con carne spice mix
Cooking Instructions
To create a nutritious Mediterranean recipe, you just need to follow a few simple steps. To produce a flavoursome dish you need to start by:
- Preheat the oven to 240C / fan 220C / gas mark 8. Boil a kettle. Dissolve the stock cube in a jug with 300ml boiling water.
- Prepare the squash; peel, then slice the bottom end off. Cut the round end of the squash in half to make 2 bowls (discard the seeds). Place on a lined baking tray and drizzle over 1 tsp oil; lightly season with sea salt and black pepper. Roast for 30-40 mins, until golden and cooked through.
- Meanwhile, finely dice the onion and garlic. Dice the pepper. Chop the chives.
- Heat a medium saucepan with 1 tbsp oil on a medium-high heat. Add the onion and cook for 5 mins, until softened. Add the garlic and pepper and cook for a further minute, then add in the spice, lentils, stock and passata. Cover with a lid and simmer for 20 mins, until the lentils have cooked through (add more water, if needed).
- Dice the remaining squash into small cubes. Mix with 1 tsp oil, sea salt and black pepper. Add to the same tray as the squash ‘bowls’ and cook for 15 mins, until golden and cooked through. Add the pumpkin seeds for the last 3 mins.
- Add the spinach and half the chives to the lentils; stirring to wilt the leaves. Season with sea salt and black pepper.
- Place the diced squash into the squash bowls. Serve with the lentils and chimichurri; garnish with the pumpkin seeds and remaining chives.
We’d love to hear from you if you have tried this Mediterranean recipe at home! Be sure to tag us in your social media posts so we can be amazed by your healthy creations. You should also stay up to date with our blog posts to find more recipes of the month. Our latest news and recipes including our latest European recipe of the month. Give it a go for yourself now.
More from Mindful Chef
Enjoying the taste of the Mediterranean and craving your next healthy cuisine? We have over 1000 healthy, delicious recipes for you to choose from. From favourite vegan recipes and plant-based recipes, to healthy lamb recipes and healthy pork recipes. We are sure there is an option for everyone. Take a look around to discover your next signature dish today.
We also offer a healthy recipe box service that gets delivered straight to your door. Not only are they convenient, but Inside you will find fresh, responsibly sourced ingredients with an easy recipe card. All you have to do is choose your dishes, pick a delivery date, and we’ll do the rest. All that’s left to do is follow the steps of the recipe and start your healthy food journey with Mindful Chef!