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50 Low-Calorie Mediterranean Diet Dinners

Enjoy the fresh flavors of the coast with these healthy, low-calorie Mediterranean recipes. Find dinners featuring chicken, fish, shrimp, lamb and more.

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Feta Shrimp Skillet

On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York

New to the Mediterranean Diet? Here’s what you need to know!

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Roast Leg of Lamb

A simple herb mixture on this roast provides irresistible flavor. It’s one of my favorite low-calorie Mediterranean recipes. —Sharon Cusson, Augusta, Maine
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Greek Style Stuffed Peppers Exps Thedsc19 217215 B02 08 4b 3

Greek-Style Stuffed Peppers

The bountiful peppers found at the local farmers market in the early fall, combined with some standard Greek ingredients, create a dish that bursts with color and fresh flavor. —Renee Murby, Johnston, Rhode Island
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Spicy Lemon Chicken Kabobs

When I see Meyer lemons in the store, it must be spring. I like using them for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
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Greek Fish Bake

As a military spouse living overseas, I got the chance to try many styles of cooking. Here's a Mediterranean-inspired recipe that we still love today. —Stacey Boyd, Springfield, Virginia
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Parmesan Chicken with Artichoke Hearts

I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
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Lemon Caper Pork Medallions Exps Sdon18 31333 C06 15 4b 15

Lemon-Caper Pork Medallions

For an elegant but easy dinner you can put together in a twinkling for guests or unexpected visitors, these lightly breaded medallions are truly something special! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Pan Seared Salmon With Dill Sauce Exps Sdas18 133878 C03 29  10b 20

Pan-Seared Salmon with Dill Sauce

This is one of my husband’s favorite low-calorie Mediterranean recipes. Salmon is a go-to for busy nights because it cooks so quickly and goes with so many different flavors. The creamy dill sauce with cucumber tastes light and fresh. —Angela Spengler, Tampa, Florida

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Grecian Chicken

The caper, tomato and olive flavors will whisk you away to the Greek isles. This easy skillet dish is perfect for hectic weeknights. —Jan Marler, Murchison, Texas
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Feta Tomato Basil Fish Exps Sdjj19 17556 C02 08 4b 3

Feta Tomato-Basil Fish

I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois
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Dill Chicken Soup

I could eat soup for every meal of the day, all year long. I particularly like dill and spinach—they add a brightness to this light and healthy soup. —Robin Haas, Jamaica Plain, Massachusetts
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Crab-Stuffed Flounder with Herbed Aioli

If you like seafood, you’ll love this scrumptious flounder. The light and creamy aioli sauce tops it off with fresh tones of chives and garlic. —Beverly O'Ferrall, Linkwood, Maryland
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Goat Cheese And Spinach Stuffed Chicken Exps Toham20 198868 E10 30 3b 2

Goat Cheese and Spinach Stuffed Chicken

This spinach-stuffed chicken breast recipe is special to me because it has so much flavor, yet not too many calories. I love Italian food, but most of the time it is too heavy. This is a healthy twist on an Italian dish! —Nicole Stevens, Mount Pleasant, South Carolina
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Mediterranean Turkey Skillet

I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
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Mediterranean Sole

This Mediterranean sole recipe may be simple, but it's also elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
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Spinach and Feta Stuffed Chicken

My chicken bundles are simple, clean and comforting. Serve them with wild rice and green beans for one of our favorite meals. —Jim Knepper, Mount Holly Springs, Pennsylvania
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Traditional Lamb Stew

This lamb stew recipe is a delicious, nourishing and economical dish. The flavor improves if you make the stew the day before you serve it. —Margery Richmond, Fort Collins, Colorado
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Tilapia & Lemon Sauce

Serve this lemon tilapia with any tossed salad full of your favorite vegetables and buttered bread. It's easy, quick and unique. And it's a big hit with company, too. —Susan Taul, Birmingham, Alabama
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Herb-Roasted Salmon Fillets

My roasted salmon is so simple but elegant enough to serve to company. I make it on days when I have less than an hour to cook. The salmon seasoning is an easy way to add flavor. —Luanne Asta, Hampton Bays, New York
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Saucy Mediterranean Chicken With Rice Exps Sdjj18 114381 C02 09 6b 2

Saucy Mediterranean Chicken with Rice

The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas
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Chopped Greek Salad

While living in San Diego during college, I had a favorite Greek casual dining spot. Now that I'm back in my hometown, I've re-created some dishes from the Greek diner and it takes me right back. —Jennifer Tidwell, Fair Oaks, California
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Mediterranean Chicken

As special as it is simple to prepare, this flavorful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house. —Mary Relyea, Canastota, New York
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Mediterranean Pork and Orzo

On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
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Lemon Feta Chicken Exps Sdfm19 34449 B10 19 3b 4

Lemon Feta Chicken

This bright, Greek-inspired chicken has only five ingredients—it's a busy-day lifesaver! My husband and I prepare the dish often, and it’s a hit every time. —Ann Cain, Morrill, Nebraska
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Kabobless Chicken and Vegetables

As the primary caregiver for my grandma, I am trying to cook healthier for her. I am fascinated with Mediterranean cuisine. It is much easier to have chicken and vegetables off the kabob, which inspired this sheet-pan dinner. —Chelsea Madren, Fullerton, California
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Baked Lemon Haddock

After testing out a ton of low-calorie Mediterranean recipes, I’ve decided this baked haddock version is the best. The mix of crunchy topping and lemon is just delicious. —Jean Ann Perkins, Newburyport, Maryland
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Chicken and Spinach Pasta Salad

My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
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Cod with Bacon & Balsamic Tomatoes

Let's face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
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Salmon with Spinach & White Beans

My husband, Oscar, is a Southerner at heart. This salmon with garlicky beans and spinach won him over at first bite. —Mary Ellen Hofstetter, Brentwood, Tennessee
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Artichoke Cod with Sun-Dried Tomatoes

Cod is a fabulous break from really rich dishes that take so long to prepare. I like to serve this dish over a bed of greens, pasta or quinoa. A squeeze of lemon gives it another layer of freshness. —Hiroko Miles, El Dorado Hills, California
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Greek Pork Chops

My in-laws taught me a lot about cooking, so any time I come across a great new recipe, I enjoy making it for them. These bright, lemony chops quickly became a favorite. —Geri Lipczynski, Oak Lawn, Illinois
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Tuna Teriyaki Kabobs

I love to barbecue but don't always want a heavy dinner. These are perfect in the spring, and you'll have room for dessert! —Holly Battiste, Barrington, New Jersey
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Artichoke Ratatouille Chicken

I loaded all the fresh produce I could find into this speedy chicken dinner. Serve it on its own or over pasta. —Judy Armstrong, Prairieville, Louisiana
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Broiled Greek Fish Fillets Exps Sdon18 36054 E06 13 2b 10

Broiled Greek Fish Fillets

Combine olives, onion, dill and feta cheese in a tangy, Greek-inspired topping to boost the flavor of tilapia or your favorite whitefish. —Jennifer Maslowski, New York, New York
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Mediterranean Orzo Chicken Salad

On hot days, I pull out this recipe for a cool supper. The lemon dressing is so refreshing. If you have it, used grilled chicken. —Susan Kieboam, Streetsboro, Ohio
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Tilapia With Lemon Caper Sauce Exps Sdjj17 60342 D02 10 6b 5

Tilapia with Lemon Caper Sauce

My husband and I are always trying to increase the amount of fish in our diet. This recipe is fast, easy and enjoyable, even for non-fish lovers. —Catherine Jensen, Blytheville, Arkansas
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Lemony Shrimp & Tomatoes

I created this recipe for my family because they love grilled shrimp. I love it because it's quick, delicious and good for us. —Lisa Speer, Palm Beach, Florida
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Mediterranean Chicken Orzo Soup

My husband is Greek, so I’m always trying new low-calorie Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
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Lemony Grilled Salmon Fillets with Dill Sauce

Grilled lemons add a smoky tartness to a butter sauce made to enjoy with grilled salmon. A touch of dill adds a fresh, clean finish. —April Lane, Greeneville, Tennessee
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Mini Mediterranean Pizza

I was on a mini-pizza kick and had already served up Mexican and Italian variations, so I opted to try for a Mediterranean version and came up with these. —Jenny Dubinsky, Inwood, West Virginia
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Mediterranean Tilapia

I recently became a fan of tilapia. The mild taste makes it easy to top with our favorite ingredients. And it’s low in calories and fat. What’s not to love? —Robin Brenneman, Hilliard, Ohio
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Lemon Thyme Chicken

Buttered onions are a great addition to this easy lemon chicken recipe. Best of all, it takes only a few minutes to brown the lightly breaded chicken on the stove top. —Kay Shimonek, Corsicana, Texas
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Feta Garbanzo Bean Salad

This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.—Judy Doepel, Ballston Lake, New York
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Pressure-Cooker Tomato-Poached Halibut

Simple halibut with a burst of lemon comes together easily. Serve it with bread or, even better, try it with polenta or angel hair pasta. —Danna Rogers, Westport, CT
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Hearty Chicken Gyros

I love reinventing classics into low-calorie Mediterranean recipes. This dish is quick to prepare and can be served with oven fries or on its own. You can add Greek olives, omit the onion, or even use cubed pork tenderloin for a new taste. —Kayla Douthitt, Elizabethtown, Kentucky
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Lemony Parsley Baked Cod Exps138006 Sd132779d06 05 6b Rms 4

Lemony Parsley Baked Cod

The trick to avoid overcooking a good piece of fish is to cook it at a high temperature for a short amount of time. Do that and the fish stays moist and tender. —Sherry Day, Pinckney, Michigan
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Sauteed Pork Chops With Garlic Spinach Exps Tham17 143734 B11 08 3b 10

Sauteed Pork Chops with Garlic Spinach

My family enjoys cooking easy and delicious meals. This pork chop recipe is also inexpensive, which makes cooking easier for everyone. Keep an eye on the spinach—it cooks fast! —Joe Valerio, Whitinsville, Massachusetts
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Tomato Walnut Tilapia Exps Ft20 36052 F 0403 1 Home 2

Tomato Walnut Tilapia

Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. —Phyl Broich-Wessling, Garner, Iowa
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Artichoke Chicken

Rosemary, mushrooms and artichokes combine to give this chicken a wonderful, savory flavor. I've served this healthy canned vegetable recipe for a large group by doubling the batch. It's always a big hit with everyone—especially my family! —Ruth Stenson, Santa Ana, California
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Crispy Dill Tilapia Exps Sdam18 165650 B12 01 5b 17

Crispy Dill Tilapia

Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. —Tamara Huron, New Market, Alabama

Christine Rukavena
Christine loves to read, curate, sample and develop new recipes as a senior book editor at Taste of Home. A CIA alumna with honors, she creates cookbooks and food-related content. A favorite part of the job is taste-testing dishes. Previous positions include pastry chef at a AAA Five Diamond property. Christine moonlights at a boutique wine shop, where she edits marketing pieces and samples wine far higher than her pay grade.