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  5. 20 Mediterranean Diet Dinners That Help Support Brain Health

20 Mediterranean Diet Dinners That Help Support Brain Health

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Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD August 24, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Easy Fish Tacos with Kiwi Salsa

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.

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Easy Fish Tacos with Kiwi Salsa

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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.

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Crispy Chickpea Grain Bowl with Lemon Vinaigrette

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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.

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Grilled Lemon-Pepper Salmon in Foil

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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.

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White Bean & Sun-Dried Tomato Gnocchi

White Bean & Sun-Dried Tomato Gnocchi
Credit: Jacob Fox
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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.

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Tofu & Roasted Vegetable Grain Bowl with Pumpkin Seeds

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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.

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Roasted Salmon Rice Bowl with Beets & Brussels

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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.

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
Credit: Jacob Fox
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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.

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20-Minute Creamy Tomato Salmon Skillet

20-Minute Creamy Tomato Salmon Skillet
Credit: Jamie Vespa
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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.

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Easy Tuna Cakes with Greens & Lemon Dressing

Easy Herby Tuna Cakes over Greens
Credit: Antonis Achilleos
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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.

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Walnut-Rosemary Crusted Salmon

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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.

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Shakshuka (Eggs Poached in Spicy Tomato Sauce)

Shakshuka (Eggs Poached in Spicy Tomato Sauce)
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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 .

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Chicken Burrito Bowls

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By leaving out the carb-heavy tortilla wrap, this chicken burrito bowl is made diabetic-friendly.

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Cajun-Spiced Tofu Tostadas with Beet Crema

Cajun-Spiced Tofu Tostadas with Beet Crema
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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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.

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Salmon Rice Bowl

Salmon Rice Bowl
Credit: Ali Redmond
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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.

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Roasted Maple-Glazed Chicken & Carrots

Roasted Maple-Glazed Chicken & Carrots
Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
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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.

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Sheet-Pan Shrimp & Beets

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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.

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Baked Fish Tacos with Avocado

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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.

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Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
Credit: Brie Passano
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Cilantro adds color and flavor when blended to make a creamy dressing. Serve this healthy salad for lunch or dinner.

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Pumpkin Seed Salmon with Maple-Spice Carrots

Pumpkin Seed Salmon with Maple-Spice Carrots
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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.

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    1 of 20 Easy Fish Tacos with Kiwi Salsa
    2 of 20 Crispy Chickpea Grain Bowl with Lemon Vinaigrette
    3 of 20 Grilled Lemon-Pepper Salmon in Foil
    4 of 20 White Bean & Sun-Dried Tomato Gnocchi
    5 of 20 Tofu & Roasted Vegetable Grain Bowl with Pumpkin Seeds
    6 of 20 Roasted Salmon Rice Bowl with Beets & Brussels
    7 of 20 Herby Mediterranean Fish with Wilted Greens & Mushrooms
    8 of 20 Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
    9 of 20 20-Minute Creamy Tomato Salmon Skillet
    10 of 20 Easy Tuna Cakes with Greens & Lemon Dressing
    11 of 20 Walnut-Rosemary Crusted Salmon
    12 of 20 Shakshuka (Eggs Poached in Spicy Tomato Sauce)
    13 of 20 Chicken Burrito Bowls
    14 of 20 Cajun-Spiced Tofu Tostadas with Beet Crema
    15 of 20 Salmon Rice Bowl
    16 of 20 Roasted Maple-Glazed Chicken & Carrots
    17 of 20 Sheet-Pan Shrimp & Beets
    18 of 20 Baked Fish Tacos with Avocado
    19 of 20 Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
    20 of 20 Pumpkin Seed Salmon with Maple-Spice Carrots

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    20 Mediterranean Diet Dinners That Help Support Brain Health
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