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Fit & Nu  | Health Blog

Who knew nutritious meals could be so tasty?!

Shrimp couscous salad by FIT & NU
Shrimp couscous salad by FIT & NU™.

For decades, nutrition studies have shown the many health benefits of eating Mediterranean-style dishes. Below, we’ve shared 5 of our favorite Mediterranean inspired recipes, including two variants of a couscous salad, a delicious shrimp salad with a light tangy dressing, a Mediterranean baked salmon dish, and Moroccan chicken tacos.

Enjoy!

Couscous Salad

Couscous Salad by FIT & NU
Credit: FIT & NU™.

Ingredients

Serves 6

  • 1 cup couscous (170g)
  • ½ cup dried cranberries (65g)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 ¼ cup vegetable stock (300ml)
  • 1 cup chickpeas (160g)
  • 1 cup sweetcorn (160g)
  • 1 diced red pear (you may substitute with apple or another fruit of your choice)
  • ½ diced cucumber
  • 1 small red onion, diced
  • 6 handfuls arugula
  • ½ cup chopped parsley (12g)
  • ½ cup chopped mint leaves (12g)
  • 1 lemon
  • 1 tbsp honey
  • 1 tbsp olive oil

Directions

Total prep time is around 20 minutes.

  1. Bring vegetable stock to a boil in a small pot.
  2. Place couscous, cranberries, cumin, and coriander in a large heat-proof bowl and season with salt and pepper.
  3. Once the vegetable stock has started to boil, pour it over the couscous mixture and cover the bowl to allow the couscous to cook (about 5–6 minutes). Once the couscous is cooked, uncover the bowl to let the ingredients cool.
  4. While the couscous is cooking, dice the vegetables and chop the herbs. Also, chop the red pear and drain the chickpeas and sweetcorn if you are preparing from canned ingredients.
  5. Place all ingredients in a large bowl, including the arugula and couscous. Drizzle honey, olive oil, and juice from the lemon (removing seeds) on top and mix thoroughly. Add salt and pepper to taste before serving.

Shrimp Couscous Salad

Credit: FIT & NU™.

Ingredients

Serves 4

  • 11.5 oz. raw shrimps (330g)
  • 2 tbsp avocado oil
  • 3 tsp mixed herbs seasoning
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 cup couscous (160g)
  • 1 tbsp minced garlic
  • 1 cup chicken stock (240ml)
  • 1 can (14oz. /400g) chopped tomatoes
  • 1 tbsp. lemon zest
  • 1 lemon juice
  • Fresh basil

Directions

Total prep time is about 35 minutes.

  1. Bring the chicken stock to a boil in a small pot.
  2. Wash and slice up the bell peppers and set aside.
  3. In a bowl, mix together the shrimps with 1 tablespoon of avocado oil and 1 ½ tablespoons of the mixed herbs seasoning. Set aside to allow the shrimps some time to marinate while you cook the couscous.
  4. Heat the remaining 1 tablespoon of oil in a pan over high heat. Once hot, toss in the bell peppers and sear for 3–4 minutes, or until the edges are browned. Remove from the pan and set aside.
  5. In the same pan, add the shrimps and cook for 3–4 minutes, stirring often, until they fully cooked through. Remove from the pan and set aside.
  6. Reduce the heat to medium, and let the pan cool slightly. Add the couscous and toast for 1 minute. Season with mixed herbs seasoning and add in the minced garlic. Mix well. Pour in the hot chicken stock and reduce the heat to a low simmer. Cover the pan for 6–8 minutes, or until most of the liquid has been absorbed by the couscous.
  7. Add in the chopped tomatoes, cooked shrimps, peppers, lemon juice and zest to the couscous mixture. Stir well and then cover again to cook for another 5 minutes.
  8. Garnish with basil and serve.

Grilled Shrimp Salad

Credit: FIT & NU™.

Ingredients

Serves 4

For the salad:

  • 2 corn cobs
  • 4 baby Romaine lettuce, halved
  • 1 tsp avocado oil
  • 1 lb jumbo shrimps (450g)
  • 2 chopped tomatoes
  • 1 chopped cucumber

For the avocado, lime, and coriander dressing:

  • ½ avocado
  • ¼ cup Greek yogurt (125g)
  • ½ cup of water (120ml)
  • 1 cup coriander (25g)
  • 1 clove garlic
  • 1 juiced lime

Directions

Total prep time is about 45 minutes, if grilling. About 1 hour if using an oven.

  1. Heat an outdoor grill to medium-high heat or oven to 400°F (200°C).
  2. Place all ingredients for the salad dressing in a food processor or high-speed blender. Season with salt and pepper and blitz until smooth. Add additional water if necessary to achieve the desired texture. Set dressing aside.
  3. Brush the corn with 1 tsp. avocado oil and season with a sprinkle of salt. Wrap in foil and grill the corn for 20–25 minutes, turning about every 7 minutes, if cooking on a grill. If you’re using an oven, line a baking sheet with foil and place the corn on top to bake for about 35–40 minutes, turning about halfway through.
  4. While the corn is cooking, coat the shrimp in about a third of the salad dressing. Thread the shrimp onto skewers first if you are grilling. Shrimp and lettuce should be grilled for 5 minutes. If you’re using an oven, bake the shrimp for 10–12 minutes.
  5. Assemble the salad by loosely chopping the lettuce, tomatoes, and cucumbers. Cut the grilled corn off the cobs and mix all ingredients together with the grilled shrimps in a large bowl.
  6. Drizzle in the remaining dressing and serve.

Mediterranean Baked Salmon

Mediterranean Baked Salmon by FIT & NU
Credit: FIT & NU™.

Ingredients

Serves 4

For the salmon fillets:

  • 4 salmon fillets (4.5oz. or 130g each)
  • 1 tbsp mixed herbs
  • 1 tsp lemon zest
  • 1 tsp olive oil

For the sauce:

  • 2 tbsp avocado oil
  • 14 oz can of chopped tomatoes (400g)
  • 1 small white onion
  • 2 garlic cloves
  • 2 tbsp capers
  • ½ cup chicken stock (120ml)
  • 1 tbsp tomato paste
  • 2 tsp lemon zest
  • 2 tsp oregano
  • 1 tsp thyme
  • (optional) Fresh parsley

Directions

Total prep time is about 40 minutes.

  1. Heat the oven to 400°F (200°C).
  2. While the oven is heating, dice the small white onion and finely chop the garlic cloves.
  3. Season the salmon filets with salt and pepper, mixed herbs and lemon zest, then rub it with the olive oil.
  4. Heat 1 tablespoon of avocado oil in a large saucepan on high heat. Once hot, place the salmon fillets skin side up and sear for 3 minutes and then remove them from the pan and set them aside.
  5. Reduce the heat to medium and add the remaining tablespoon of avocado oil once the pan has cooled. Coat the bottom of the pan with the oil and then cook the onion, garlic, and capers for 2–3 minutes, or until they are caramelized and slightly browned.
  6. Next, prepare the sauce by adding the can of chopped tomatoes, chicken stock, and tomato paste to the pan. Mix the ingredients together and bring to a simmer. Once the sauce is simmering, add the remaining ingredients and season the sauce to taste with salt and pepper (Tip: I like to add a little smoked paprika, cumin, nutmeg, cinnamon, and coriander because these spices can really enhance the flavor of the sauce). Stir well and cook for an additional 8–10 minutes, or until the liquid has evaporated and the sauce becomes thicker.
  7. Pour the sauce into a nonstick baking dish or a baking dish that is lightly coated with oil. Then place the salmon fillets on top of the sauce. Bake for 10 minutes and serve when done baking. Garnish each plate with chopped parsley to add some color to the dish.

A small side salad, potatoes, or pasta are great side dishes for this recipe!

Moroccan Chicken Tacos

Moroccan Chicken Tacos by FIT & NU
Credit: FIT & NU™.

Ingredients

Serves 4

For the sauce:

  • 1 medium cucumber, chopped
  • 3 tomatoes, chopped
  • ½ red onion, finely chopped
  • 2 tbsp parsley, chopped
  • 1 tbsp avocado oil
  • 1 lemon juice

Spices for chicken rub:

  • 1 ½ tsp cinnamon
  • 2 tsp smoked paprika
  • 1 tsp fresh ginger
  • 1 tsp turmeric
  • ½ tsp ground nutmeg
  • 1 tsp ground cumin
  • 1 tbsp olive oil

For the tacos:

  • 14 oz chicken breast (400g)
  • 8 small whole wheat or corn tortillas
  • Handful chopped parsley
  • (optional) Hot sauce

Directions

Total prep time is about 35 minutes.

  1. Heat the oven 420°F (215°C).
  2. While the oven is heating, prepare the sauce by mixing all the ingredients in a small bowl. Allow the mixture to rest in the fridge while you prepare the chicken.
  3. Next, combine all the spices for the chicken rub with 1 tablespoon of avocado oil, and rub on the chicken breasts.
  4. Heat a non-stick frying pan on medium heat and sear the chicken breasts for 3 minutes on each side. Then place the chicken on a baking tray and bake in the oven for 8–10 minutes or until cooked through.
  5. While the chicken is cooking in the oven, heat up the tortillas in a hot oven or on a pan — this prevents them from breaking when you are assembling the tacos. See our recipe instructions for making Cottage Cheese, Avocado, and Sun dried Tomato Breakfast Wraps for more tips on preparing the tortillas.
  6. When the chicken is ready, chop them into strips and assemble the tacos.
  7. Before serving, garnish the tacos with chopped parsley and your favorite hot sauce.


5 Delicious Mediterranean Recipes was originally published in HEAL • THY • HABITS on Medium, where people are continuing the conversation by highlighting and responding to this story.

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