High Protein Mediterranean Fish Meze
Elevate your Mediterranean-inspired dining with this *High Protein Mediterranean Fish Meze*, a vibrant dish that combines the tender flakiness of grilled cod with the bold flavors of fresh herbs, creamy feta, and juicy cherry tomatoes. Perfectly balanced with crisp cucumber, tangy olives, and a zesty lemon-garlic marinade, this recipe is both light and satisfying. Ready in just 30 minutes, this protein-packed dish offers a flavorful and nutritious option for appetizers or light meals. Serve it warm or at room temperature, alongside pita bread or flatbreads, for a Mediterranean feast that’s as wholesome as it is delicious. Ideal for fans of high-protein, healthy, and fresh Mediterranean recipes!
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Recipe Information
Ingredients
- 400 grams Cod fillets (skinless)
- 2 tablespoons Olive oil
- 2 tablespoons Fresh lemon juice
- 2 Garlic cloves (minced)
- 3 tablespoons Fresh parsley (chopped)
- 2 tablespoons Fresh dill (chopped)
- 200 grams Cherry tomatoes (halved)
- 1 medium Cucumber (diced)
- 100 grams Feta cheese (crumbled)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 50 grams Olives (pitted)
Instructions
Preheat your grill to medium-high heat.
In a small bowl, mix together olive oil, lemon juice, minced garlic, salt, and black pepper.
Brush the cod fillets with the olive oil mixture on both sides and let them marinate for 5 minutes while preparing other ingredients.
Grill the cod fillets on preheated grill for about 4-5 minutes on each side or until the fish flakes easily with a fork. Remove from grill and let it rest for a minute.
In a large bowl, combine cherry tomatoes, diced cucumber, crumbled feta cheese, and olives.
Add the remaining olive oil mixture, fresh parsley, and dill to the vegetables. Toss well to coat.
Flake the grilled cod into large chunks and gently mix with the vegetable salad.
Transfer the fish and vegetable mixture to a serving platter, garnishing with additional fresh herbs if desired.
Serve warm or at room temperature as a high-protein appetizer or light main dish alongside pita bread or flatbreads.
Nutrition Facts
Calories |
1019 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 20.8 g | 104% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 261 mg | 87% | |
| Sodium | 2932 mg | 127% | |
| Total Carbohydrate | 27.9 g | 10% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 11.3 g | ||
| Protein | 91.5 g | 183% | |
| Vitamin D | 4.0 mcg | 20% | |
| Calcium | 673 mg | 52% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 2701 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
