Healthy Recipes Healthy Regional Recipes Healthy Mediterranean Recipes 20 Mediterranean Diet Dinners That Help Support Brain Health By Danielle DeAngelis Danielle DeAngelis Instagram Twitter Website Danielle DeAngelis is a rising journalist and current Fellow for EatingWell.com. Through her previous experiences as a news writer, she has focused on covering sustainability and human interest stories. Her passions of reading, writing and eating local all guide her in her position at EatingWell. EatingWell's Editorial Guidelines Published on August 24, 2022 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Share Tweet Pin Email Trending Videos Thinking of what to cook tonight? These delicious, healthy dinners might be exactly what your brain is craving. Loaded with ingredients like fish, olive oil, pumpkin seeds and leafy greens, these mouthwatering meals can help support brain health, promoting benefits like improved mental performance and reduced stress levels. These foods also fit seamlessly into the Mediterranean diet so you can easily follow one of the healthiest diets around. Recipes like our Easy Fish Tacos with Kiwi Salsa and White Bean & Sun-Dried Tomato Gnocchi are tasty ways to help give your brain the nutrients it needs to thrive. 01 of 20 Easy Fish Tacos with Kiwi Salsa View Recipe These healthy fish tacos can be made with cod or any other firm white fish. A lively kiwi salsa and red cabbage brighten up the colors and flavors of the crispy tacos and complete this easy dinner recipe. The key to perfectly golden, crunchy fish is patience--let your oil get nice and hot before you add in the battered pieces. Dip an instant-read thermometer into the oil to make sure it's up to temp before you get cooking. 02 of 20 Crispy Chickpea Grain Bowl with Lemon Vinaigrette View Recipe Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner. 03 of 20 Grilled Lemon-Pepper Salmon in Foil View Recipe We're willing to bet that this easy grilled salmon in foil recipe will become a regular in your weeknight dinner rotation. Cooking fish in foil keeps it super-moist, plus you don't have to worry about the fish sticking to the grill. Butter, lemon pepper and fresh parsley perk up the flavors for this versatile main course. Cook some vegetables, such as asparagus, zucchini and corn, alongside the fish packets for a healthy dinner that's ready in less than 30 minutes. 04 of 20 White Bean & Sun-Dried Tomato Gnocchi View Recipe Jacob Fox Sun-dried tomatoes are the star of this recipe— providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K. 05 of 20 Tofu & Roasted Vegetable Grain Bowl with Pumpkin Seeds View Recipe Crispy tofu lends protein to this burrito bowl-inspired veggie-packed grain bowl that's perfect for a quick and easy dinner or packable lunch for work. 06 of 20 Roasted Salmon Rice Bowl with Beets & Brussels View Recipe Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice. 07 of 20 Herby Mediterranean Fish with Wilted Greens & Mushrooms View Recipe This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes. 08 of 20 Pickled Beet, Arugula & Herbed Goat Cheese Sandwich View Recipe Jacob Fox This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich. 09 of 20 20-Minute Creamy Tomato Salmon Skillet View Recipe Jamie Vespa Salmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: you can get this meal on the table in 20 minutes flat. 10 of 20 Easy Tuna Cakes with Greens & Lemon Dressing View Recipe Antonis Achilleos Dried herbs, white beans and canned tuna come together in these easy tuna cakes served over greens. A lemony dressing ties this quick dinner together. 11 of 20 Walnut-Rosemary Crusted Salmon View Recipe Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa. 12 of 20 Shakshuka (Eggs Poached in Spicy Tomato Sauce) View Recipe Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices. It's often served for breakfast or lunch in North Africa and the Middle East . 13 of 20 Chicken Burrito Bowls View Recipe By leaving out the carb-heavy tortilla wrap, this chicken burrito bowl is made diabetic-friendly. 14 of 20 Cajun-Spiced Tofu Tostadas with Beet Crema View Recipe Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat Crumbled tofu spiced up with Cajun seasoning is layered onto these tostadas with a juicy mango slaw. A dollop of sour cream zhuzhed up with beet and lime adds even more flavor. Look for precooked beets in the produce department of your grocery store. 15 of 20 Salmon Rice Bowl View Recipe Ali Redmond Inspired by the viral TikTok trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice. 16 of 20 Roasted Maple-Glazed Chicken & Carrots View Recipe Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat Olive oil and maple syrup transform into a sticky-sweet sauce in the hot oven. Drizzling the chicken drippings over the carrots amps up their flavor even more. 17 of 20 Sheet-Pan Shrimp & Beets View Recipe For this easy sheet-pan dinner, beets get a head start in the oven while you prep the shrimp and kale. For a prettier presentation, leave the shrimp tails intact. Serve this one-pan recipe with a cool glass of rosé. 18 of 20 Baked Fish Tacos with Avocado View Recipe Instead of deep-frying, the fish fillets in this quick-and-easy 5-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day. 19 of 20 Vegetarian Chopped Power Salad with Creamy Cilantro Dressing View Recipe Brie Passano Cilantro adds color and flavor when blended to make a creamy dressing. Serve this healthy salad for lunch or dinner. 20 of 20 Pumpkin Seed Salmon with Maple-Spice Carrots View Recipe Because this one-pan meal is ready in just 35 minutes, it's a good choice for a healthy recipe after you've had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit