3 Must-Eat Mediterranean Dishes

We just discovered that May is Mediterranean Month, which means it’s time to celebrate one of the culinary Mecca’s of the world! Food from the Mediterranean is often associated with three culinary regions. There is North African cuisine (just think Morocco), eastern Mediterranean cuisine (countries like Greece, Israel, Lebanon, Egypt and Turkey), as well as Southern European (particularly southern Italy and Spain).

In addition to the myriad of health benefits that come with following a “Mediterranean diet,” the food is also applauded by chefs because of its affordability, ease-of-preparation and fresh flavors which are intensified with fresh herbs such as rosemary, basil, cilantro, parsley, mint, dill, fennel, and oregano.

Now if you’re in the mood for something light and delicious, SingleEdition.com has prepared a few Just For One Mediterranean dishes, for you to enjoy on your own.

Israeli  Tabbouleh Salad

Ingredients
1/4 cup water
2 tablespoons bulgur
1 tablespoon lemon juice
1 teaspoon extra-virgin olive oil
1/8 teaspoon minced garlic
Pinch of salt
Freshly ground pepper, to taste
1/2 cup finely chopped flat-leaf parsley
2 tablespoons chopped fresh mint
1/2 tomato, diced
1/4 small cucumber, peeled, seeded and diced
1 scallion, thinly sliced

Preparation

1. Place water and bulgur in a small saucepan. Bring to a boil, remove from heat then cover and let stand until the water is absorbed and the bulgur is tender. If water remains, drain bulgur in a sieve. Transfer to a small bowl and let cool for 15 minutes.

2. In a separate small bowl, combine lemon juice, oil, garlic, salt and pepper. Add the parsley, mint, tomatoes, cucumber and scallions to the bulgur.
Add in the dressing, toss and serve.


Mediterranean Orzo with Chicken

Ingredients
4 ounces orzo pasta
3-4 ounces ready-to-eat grilled chicken breast (such as Tyson or Perdue)
2 tablespoons oil-packed sundried tomatoes, diced
6-8 kalamata olives, halved and pitted
1 tablespoon chopped fresh basil
1 teaspoon fresh lemon juice
1 teaspoon olive oil
1 tablespoon grated Parmesan cheese
Pinch of salt and ground black pepper


Preparation
1. Cook orzo pasta according to the directions on the package. Drain and transfer to a medium bowl.
2. Add in the chicken, sundried tomatoes, olives, basil, lemon juice, olive oil and Parmesan cheese.
3. Season to taste with salt and ground black pepper.


Pan-Seared Arctic Char with Broccolli, Olives, and Garlic

Ingredients
1 tablespoon extra-virgin olive oil, plus additional for drizzling
3-4 ounces broccoli
1 large garlic clove, chopped
6 halved pitted kalamata olives 1 teaspoon fresh orange zest
4 ounce arctic char fillets with skin (each about 1/2 to 3/4 inch thick)1 tablespoon white balsamic vinegar

Preparation

1. Heat ½ tablespoon of oil in large nonstick skillet over medium-high heat. Add broccoli and stir for one minute. Add 1/4 cup water to the skillet, cover, and cook until broccoli is crisp and water evaporates, stirring occasionally, about 4 minutes.

2.  Add garlic and stir 30 seconds. Stir in olives and the orange peel. Transfer mixture to bowl and set aside.

3. Heat 1/2 tablespoon oil in same skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to skillet, skin side down, and cook until skin is crisp, about 3 minutes. Turn fish over and cook just until fish is opaque in center, about 2 1/2 minutes longer. Transfer to plate.

4. Place broccoli mixture back into the same pan to reheat. Add in 1/2 tablespoon balsamic vinegar. Season to taste with salt and pepper.

5. Spoon mixture over fish. Drizzle fish lightly with oil and 1/2 tablespoon vinegar and serve.