SophisticatedLunch
Seared Branzino en Papillote with Charred Fennel, Burnt Orange Oil & Crispy Sage Breadcrumb
Whole white fish steamed in parchment, caramelized fennel, citrus-herb oil
949 cal · 78g protein · 43 min
Diet & meal · 18 recipes
Mediterranean Lunch Recipes
Mediterranean lunch ideas — bright, olive-oil-rich cooking in the Mediterranean tradition. Every recipe below is from the Delicious.com kitchen, with full method, macros and a one-tap grocery list.
Sophisticated
EasyLunch
Greek Salad
Crisp vegetables, feta, and olives with oregano vinaigrette
355 cal · 11g protein · 15 min
IntermediateLunch
Couscous Salad
light couscous with roasted vegetables and a tangy dressing
557 cal · 16g protein · 30 min
IntermediateLunch
Grilled Octopus & Charred Radicchio Salad
Tender octopus with bitter leaves, white bean & lemon agrodolce
1058 cal · 77g protein · 50 min
SophisticatedLunch
Pan-Seared Branzino en Papillote with Fennel Ash, Green Olives & Burnt Lemon Emulsion
Delicate white fish steamed in parchment with charred aromatics and silky citrus sauce
1111 cal · 55g protein · 60 min
SophisticatedLunch
Pan-Seared Halibut en Papillote with Green Olive Tapenade, Charred Fennel & Saffron Beurre Blanc
Delicate white fish, crispy paper, aromatic steam
856 cal · 37g protein · 34 min
IntermediateLunch
Seared Branzino & Charred Beet Salad with Walnut-Tahini Dressing
Crispy-skinned fish over earthy roasted beets, creamy Middle Eastern dressing
906 cal · 49g protein · 55 min
IntermediateLunch
Pan-Seared Halibut with Charred Artichoke Agrodolce & Toasted Hazelnuts
Flaky white fish, sweet-tart vegetables, nutty accent
682 cal · 38g protein · 34 min
EasyLunch
Bacalao a la vizcaína
Salt cod in red pepper & tomato braise with olives
400 cal · 22g protein · 25 min
EasyLunch
Charred Seppia & White Bean Salad with Roasted Garlic Oil & Crispy Breadcrumb
Tender squid, creamy beans, burnt garlic fire
590 cal · 35g protein · 22 min
IntermediateLunch
Spiced Lamb Meatball & Charred Pepper Salad with Pomegranate & Labne
Intermediate braise meets bold vegetable work
655 cal · 31g protein · 43 min
IntermediateLunch
Lubina a la Sal with Romesco & Charred Baby Vegetables
Whole sea bass baked in sea salt crust, served with red pepper sauce and charred spring produce
1043 cal · 93g protein · 40 min
IntermediateLunch
Charred Cauliflower & Pomegranate Salad with Spiced Yogurt Dressing
Ras el hanout roasted florets, pomegranate molasses, whipped labneh.
531 cal · 20g protein · 43 min
IntermediateLunch
Lentil & Olive Tart with Charred Greens
Crispy puff pastry shell filled with spiced lentils, olives, and wilted mustard greens.
1444 cal · 24g protein · 44 min
SophisticatedLunch
Turkey Breast Saltimbocca with Lemon & Caper Sauce
Pounded turkey wrapped in sage and prosciutto, pan-seared until golden
589 cal · 38g protein · 33 min
IntermediateLunch
Pan-Seared Chicken Breast with Charred Tomato & Olive Sauce
Juicy breast, warm braise, rustic finish
678 cal · 48g protein · 32 min
IntermediateLunch
Lemon Chicken Souvlaki with Warm Pita & Whipped Feta
Marinated chicken breast skewers grilled until charred, served with soft pita and herbed whipped feta.
952 cal · 61g protein · 40 min
IntermediateLunch
Ensalada de Pulpo Asado con Patatas Tiernas, Aceitunas Negras y Aceite de Ajo Quemado
Charred octopus with new potatoes, black olives & burnt-garlic oil
874 cal · 51g protein · 45 min
Good to know
How long do these take?
Half are done in about 40 minutes. The quickest is around 22 minutes and the longest about 50 minutes, so there is something here whether you have a spare hour or twenty minutes.
Is every recipe here mediterranean?
Every recipe in this collection is written without ingredients that break a mediterranean diet. We cannot vouch for the brands in your cupboard or for cross-contamination in your kitchen, so check labels as you normally would.
How many calories are in these?
Most land between 400 and 1058 calories a serving. Every recipe shows its own calories plus protein, carbs and fat, calculated per serving rather than per batch.
Do these come with a grocery list?
Yes. Any recipe here can be added to a grocery list that adds up quantities across everything you have chosen and sorts it by aisle, so two recipes needing onions become one line.
