Healthy Mediterranean recipes

Tick off all 5 of your 5 a day with this super-healthy Sunday roast. To make it vegetarian, omit the lamb and add chickpeas to the caponata.

Savoury smoked paprika gives a real lift to this healthy yet impressive paella-style dish with prawns, baby squid and mussels

Fresh and crisp, this salad combines tangy fennel with zesty orange and crunchy courgette - dress at the very last minute before serving

This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day

Lentils make a low-fat addition to these minced pork patties for a healthier family favourite - still full of herby, garlicky flavour

The classic Italian 'hunter's stew' gets a healthy makeover, with low-fat chicken breasts, prosciutto and a rich herby tomato sauce

Try this paella with a difference, using fideo or vermicelli pasta instead of rice, with prawns, mussels, squid, monkfish and a sprinkling of saffron

Chilli, fennel seeds and smoked paprika add warmth and flavour to a rich tomato sauce, served with seafood in this quick pasta dish

This traditional Tuscan soup, which means 'cooked water', is served with a poached egg for extra richness - a perfect starter or light lunch

This Andalucian chilled soup is a refreshing Spanish classic - ready in 15 minutes, no cooking required

Transform everyday eggs into a flavour-packed dish with hummus, peppers and olives - a great healthy vegetarian lunch

Use leftovers from our Roast pepper & chorizo salad to make this easy pasta dish - see the recipe, below right

This roast fish dish was inspired by Sicily, where the aromatic spices and dried fruit of Arabian cuisine meet with the fresh fish and veg of the Med

With just 20 minutes preparation and no cooking time you'll be able to whip up this colourful avocado and bread salad in no time

A budget rice dish flavoured with rosemary, basil and sweet cherry tomatoes. It's healthy, filling and simple to make – an ideal midweek supper

For a healthy no-fuss fish dish, try this all-in-one Italian-inspired bake with crispy potatoes, roasted peppers and olives

Serve lean fillet steak with a rich, Italian-style pepper, olive and caper sauce and wilted spinach

Swap a mayonnaise base for cherry tomatoes, olives, roasted red peppers and fresh Italian herbs in this low-fat salad

This simple vegetarian side dish can be served with meat, fish and veggie mains alike

Throw a new spin on the classic Spanish rice one-pot by adding fresh, green broad beans, dill, mint and parsley

Romesco sauce is made from peppers, almonds, chilli and garlic. Team with white fish and a cauliflower and spring onion mix

This good-for-you baked chicken dish is perfect for entertaining. Serve on a bed of potatoes with a crisp side salad

Use roasted vegetables in this speedy, low calorie soup - we used peppers, aubergines, onions and courgettes. Serve with herby ricotta-topped rye bread

Swap your usual beef mince for turkey to reduce the fat content of this classic Italian sauce. Serve with wholemeal pasta for a hearty weeknight meal