11 Recipes for Low-Calorie, High-Protein Dinners for the Mediterranean Diet

Salmon baked in foil is a foolproof method of cooking fish. The foil protects the salmon from the intense heat of the oven while also trapping moisture to gently steam what's inside. Citrus and dill flavor the sauce that forms in the packet and is spooned over the baked fish.

Lemony Baked Salmon in Foil  

This baked mahi-mahi is baked on top of lemon slices, which impart flavor to the fish and are complemented by the buttery garlic and herb sauce baked on top. We like the meatiness of mahi-mahi, but this simple technique also works well with salmon, cod, or halibut.

Baked Mahi-Mahi with Garlic-Herb Butter  

Large sea scallops are a quick and filling protein source for any night of the week. They can be seared or sautéed before being added to salads and pastas, or served as an entrée on their own. Their mild flavor and universal appeal make them an excellent vehicle for complex flavors.

Scallops with Lemon-Basil Sauce  

Looking for a quick and easy fish dinner? Instead of frozen fillets, try this simple recipe for baked, fresh fish fillets. This is a great last-minute, easy dinner for the family because it requires little preparation. Any firm white fish will do.

Easy Baked Fish Fillet  

This versatile and quick pesto shrimp can be served with crusty bread, over pasta or rice, or even as a pizza topping. Look for shrimp that are free of preservatives, which can change the texture of the dish and add sodium.

15-Minute Pesto Shrimp Packs 27 Grams of Protein  

This sheet-pan lemon-pepper chicken with broccoli and tomatoes provides a healthy dose of fiber, vitamin-rich vegetables, and lean protein to fill your plate. Lemon pepper seasoning adds brightness and spice to the dish.

Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoe  

For a quick tostada topping, add pickled jalapeos, cilantro, and avocado to canned salmon. Instead of buying them, make your own crispy shells in the oven. Serve with brown rice and diced tomatoes and onions, or with salsa.

Black Bean & Salmon Tostada  

When you start with salmon and a sour cream sauce, you can't go wrong, especially if the sauce is flavored with dill and horseradish. Serve with steamed green beans as a side dish.

Salmon with Potatoes & Horseradish Sauce  

What's not to love about this one-pot pasta dinner? It's simple, fresh, and healthy. Cooking the pasta directly in the sauce saves time and cleanup while infusing more flavor into the noodles.

One-Pot Pasta With Spinach & Tomatoe  

The crisped quinoa adds a delicious texture to this bright and filling kale salad. The sweetness of the roasted vegetables is balanced by the lemon-honey-garlic dressing. The addition of feta and pepitas to the salad adds a savory note.

Baked Kale Salad with Crispy Quinoa  

Farro and vegetables tossed in a creamy green goddess dressing This grain bowl is bursting with flavor. Finish with chicken, or substitute white beans for a plant-based protein. (Omit the anchovy paste from the dressing to make this bowl completely vegetarian.)

Green Goddess Farro Bowl  

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