Mediterranean Made Easy

Mediterranean Made Easy Welcome! Making the world’s healthiest diet easy for your busy life. 🌿
We share healthy, delicious, and easy Mediterranean recipes that anyone can cook.
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05/04/2026

Crispy Spinach and Feta Stuffed Chicken Roulade
Ingredients
2 large boneless, skinless chicken breasts

2 cups fresh spinach, chopped

1/2 cup feta cheese, crumbled

2 tbsp cream cheese, softened

1 clove garlic, minced

1 cup Panko breadcrumbs

1/2 cup all-purpose flour

2 eggs, beaten

1 tsp smoked paprika

Salt and black pepper to taste

Olive oil for searing

Honey balsamic glaze (for drizzling)

Fresh chives, finely chopped (for garnish)

Instructions
Prepare Filling: In a small bowl, mix the chopped spinach, crumbled feta, softened cream cheese, and minced garlic until well combined.

Flatten Chicken: Butterfly the chicken breasts and place them between two sheets of plastic wrap. Use a meat mallet to pound them to an even thickness of about 1/2 inch. Season both sides with salt and pepper.

Stuff and Roll: Spread the spinach mixture evenly over one side of each chicken breast. Roll the chicken up tightly, starting from one end. Secure the rolls with toothpicks if necessary.

Breading Station: Place flour in one shallow bowl, beaten eggs in a second, and Panko mixed with smoked paprika in a third.

Coat: Dredge each chicken roll in flour, dip into the egg wash, and then press firmly into the Panko mixture until fully coated.

Sear and Bake: Preheat oven to 200°C. Heat olive oil in an oven-safe skillet over medium-high heat. Sear the chicken rolls for 2–3 minutes per side until the crust is golden brown.

Finish Cooking: Transfer the skillet to the oven and bake for 15–20 minutes or until the internal temperature reaches 74°C.

Serve: Let the chicken rest for 5 minutes before slicing into thick rounds. Arrange on a plate and drizzle with honey balsamic glaze and fresh chives as seen in the image.

05/04/2026

Honey Glazed Salmon Bites with Avocado and Feta
Ingredients
1 lb salmon fillet, skin removed and cut into 2-inch squares

2 tbsp olive oil

Salt and black pepper to taste

For the Glaze:

1/4 cup honey

2 tbsp soy sauce

1 tbsp lemon juice

1 tsp chili flakes

For the Topping:

1 ripe avocado, cubed or mashed

1/4 cup crumbled feta cheese

2 tbsp fresh cilantro, chopped

1 green onion, thinly sliced

Extra chili flakes (for garnish)

Instructions
Season Salmon: Pat the salmon squares dry and season all sides with salt and black pepper.

Make Glaze: In a small bowl, whisk together the honey, soy sauce, lemon juice, and chili flakes.

Sear: Heat olive oil in a large non-stick skillet over medium-high heat. Add salmon bites and sear for 2–3 minutes per side until a golden-brown crust forms.

Glaze: Pour the honey mixture into the skillet. Toss the salmon gently to coat and simmer for 1–2 minutes until the sauce thickens into a sticky glaze. Remove from heat.

Assemble: Arrange the glazed salmon bites on a platter. Top each piece with a spoonful of crumbled feta followed by a portion of avocado.

Finish: Garnish with fresh cilantro, sliced green onions, and an extra sprinkle of chili flakes. Serve immediately with the remaining glaze drizzled over the plate.

05/01/2026

Crispy Garlic Butter Fish Bites with Creamy Dip. Easy recipe:

Ingredients:
For Fish:
400g boneless white fish (cod, basa, tilapia)
1 tsp salt
1 tsp black pepper
1 tsp paprika
1 tsp chili flakes
1 tsp garlic powder
2 tbsp flour or cornflour
2 tbsp oil
For Garlic Butter:
2 tbsp butter
3 garlic cloves (minced)
For Creamy Dip:
3 tbsp mayonnaise
2 tbsp cream or yogurt
1 tsp mustard
1 tsp lemon juice
Pinch salt & pepper
Dried herbs (optional)
Method:
1. Prepare Fish
Cut fish into thick pieces.
Mix with salt, pepper, paprika, chili flakes, garlic powder.
Lightly coat with flour/cornflour.
2. Cook Fish
Heat oil in pan on medium-high heat.
Fry fish 3–4 minutes each side until crispy and golden.
3. Add Garlic Butter
Add butter and garlic in pan.
Toss fish in butter for 1–2 minutes.
4. Make Dip
Mix mayo, cream/yogurt, mustard, lemon juice, salt, pepper.
5. Serve

Serve hot with creamy dip.

Tip:

Use dry fish (no water) for extra crispiness.

05/01/2026

emon Garlic Butter Salmon Fillets
"After a long day, I whipped up this dish and as soon as the aroma filled the kitchen, I knew we were in for a treat. Each bite was like a hug from the ocean!" This Lemon Garlic Butter Salmon Fillets recipe is a delightful blend of zesty lemon, rich butter, and savory garlic that transforms a simple dinner into a gourmet experience.
Ingredients
2 (6 oz) salmon fillets
3 tablespoons unsalted butter
2 cloves garlic, minced
1 tablespoon fresh lemon juice
comment "RECIPE" for complete recipe

04/30/2026

Cheesy Garlic Asparagus Stuffed Chicken. Simple recipe:

Ingredients:
3 chicken breasts
9–12 asparagus sticks
1 cup mozzarella cheese
1 tbsp olive oil
1 tsp salt
1 tsp black pepper
1 tsp paprika
1 tsp Italian seasoning / oregano
3 garlic cloves (minced)
1 tbsp butter
Method:
1. Prepare Chicken
Cut a pocket in each chicken breast.
Season with salt, pepper, paprika, and herbs.
2. Stuff Chicken
Add cheese inside each breast.
Put 3–4 asparagus sticks inside.
Secure with toothpicks.
3. Cook Chicken
Heat oil in pan on medium heat.
Cook chicken 5–6 minutes each side until golden.
4. Add Garlic Butter
Add butter and garlic to pan.
Spoon over chicken.
5. Finish Cooking
Cover and cook on low heat 8–10 minutes until fully cooked and cheese melts.
6. Serve

Serve hot with rice, pasta, or vegetables.

Tip:

Don’t overstuff or cheese will leak too much.

04/30/2026

Crispy Smashed Butter Beans with Whipped Feta & Chili Crisp Honey

Ingredients
For the Butter Beans
2 cans (400 g each) butter beans, drained and rinsed
2 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp garlic powder

For the Whipped Feta
150 g feta cheese
½ cup (120 g) Greek yogurt
1 tbsp lemon juice

04/29/2026

🥑🥗 Tofu Quinoa Veggie Bowl
Ingredients:
Tofu 🧊, quinoa 🍚, avocado 🥑, broccoli 🥦, cucumber 🥒, carrots 🥕, cherry tomatoes 🍅, olive oil 🫒, soy sauce 🥢
Steps:
Cook quinoa until fluffy 🍚
Pan-fry tofu cubes until golden 🧊🔥
Steam broccoli lightly 🥦
Slice cucumber, avocado & tomatoes 🥒🥑🍅
Add shredded carrots 🥕
Assemble bowl + drizzle soy sauce & olive oil ✨

04/29/2026

Mushroom Spinach Frittata
Ingredients:
6 large eggs
½ cup milk or cream
1 cup mushrooms (sliced)
1 cup fresh spinach
½ cup cheese (feta, mozzarella, or goat cheese)
1 small onion (chopped)
2 cloves garlic (minced)
2 tbsp olive oil or butter
Salt & black pepper (to taste)
½ tsp paprika or chili flakes (optional)
Fresh parsley (for garnish)
Instructions:
Preheat oven
Set to 180°C (350°F).
Cook vegetables
Heat oil in a pan.
Sauté onion and garlic until soft.
Add mushrooms and cook until browned.
Add spinach and cook until wilted.
Prepare egg mixture
Whisk eggs with milk, salt, pepper, and spices.
Combine
Spread cooked veggies in an oven-safe pan or dish.
Pour egg mixture over.
Sprinkle cheese on top.
Bake
Bake for 25–30 minutes until set in the center.
Finish
Let it cool slightly, slice, and garnish with parsley.
Tips:
For a crust (more like a quiche), add a pie crust base before pouring the mixture.
You can add cooked chicken, bacon, or more veggies.
It tastes great warm or even cold.

04/28/2026

My husband and I could barely walk back into the kitchen after dinner because we ate so much of this! Haha. It's too yummy to resist!"
Creamy Garlic Butter Shrimp and Scallops with White Fish

04/28/2026

Pan-Seared Salmon with Creamy Garlic Mushroom Sauce 🍄🐟

Ingredients
2 salmon fillets, 6 oz each, skin-on or skinless
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil Creamy Garlic Mushroom

Sauce
1 tbsp butter
4 cups fresh baby spinach
8 oz cremini mushrooms, sliced
3 garlic cloves, minced
½ cup chicken or vegetable broth
¾ cup heavy cream or half-and-half for lighter
1 tsp Dijon mustard adds depth
¼ cup grated Parmesan cheese
1 tbsp fresh parsley or thyme, chopped
Salt & cracked black pepper

04/26/2026

Cheesy Chicken Rotini Skillet

This Cheesy Chicken Rotini Skillet is the ultimate creamy comfort dish that brings bold cheesy flavor to every bite.

Ingredients:

2 boneless skinless chicken breasts cut into bite sized pieces
12 ounces rotini pasta
1 cup heavy cream
1 2 cup chicken broth
2 tablespoons olive oil
3 cloves garlic minced
1 teaspoon Italian seasoning
1 2 teaspoon paprika
1 2 teaspoon salt
1 2 teaspoon black pepper
1 cup shredded cheddar cheese
1 2 cup shredded mozzarella cheese
1 4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley

Directions:

Cook rotini pasta according to package directions until al dente then drain and set aside.
Heat olive oil in a large skillet over medium heat and cook chicken pieces until golden and fully cooked.
Add minced garlic Italian seasoning paprika salt and pepper and stir until fragrant.
Pour in chicken broth and heavy cream then bring to a gentle simmer.
Stir in cheddar mozzarella and Parmesan cheeses until melted and smooth.
Add cooked pasta to the skillet and toss until evenly coated in the creamy sauce.
Simmer for a few minutes until everything is heated through and well combined.
Garnish with fresh parsley and serve warm.

Serving:
Serves 4

Nutritional Information per serving:
Calories: 640
Net Carbs: 45g
Protein: 36g
Fat: 34g

Tips or Variations:

Add steamed broccoli or peas for extra texture and a boost of nutrients.
Use whole wheat rotini for added fiber and a slightly nutty flavor.

04/25/2026

Cheesy Garlic Shrimp Bake
Ingredients
1 lb (450 g) large shrimp, peeled and deveined
2 cups cauliflower florets (or you can use pasta, potatoes, or rice as a base)
3 tbsp butter
4 cloves garlic, minced
1 cup heavy cream
1 cup shredded mozzarella cheese
½ cup grated Parmesan cheese
1 tsp paprika
½ tsp red pepper flakes (optional)
Salt and black pepper, to taste
2 tbsp chopped fresh parsley
½ cup breadcrumbs (for topping)
1 tbsp olive oil
Instructions
Preheat oven
Set your oven to 375°F (190°C).
Cook the base
If using cauliflower, steam or boil it for 5–7 minutes until slightly tender. Drain well.
Make the garlic sauce
In a pan, melt butter over medium heat. Add garlic and cook until fragrant (about 1 minute).
Pour in heavy cream, add paprika, salt, and pepper. Let it simmer for 2–3 minutes.
Add cheese
Stir in half of the mozzarella and half of the Parmesan until melted and smooth.
Combine
Place the cooked cauliflower (or your chosen base) in a baking dish.
Pour the sauce over it and mix gently.
Add shrimp
Season shrimp lightly with salt, pepper, and a little paprika. Arrange them evenly on top.
Top it off
Sprinkle remaining cheese over everything.
Mix breadcrumbs with olive oil and scatter on top for a crispy finish.
Bake
Bake for 20–25 minutes, or until shrimp are cooked through and the top is golden and bubbly.
Finish
Garnish with fresh parsley before serving.

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