Mediterranean Marinade


The Mediterranean region is known for its delicious food and glorious sunshine. While you may not be able to make it to the Mediterranean any time soon, you can recreate some of the region’s beautiful flavors at home with this simple Mediterranean marinade.

Marinated Lamb Chops Photo

Is the Mediterranean Diet Good for You?

The Mediterranean diet is rich in vibrant vegetables, fruit, beans, grains, pasta and bread. This style of eating is considered by many to be very healthful.

It also includes fish, white meat, and plenty of  olive oil – a healthy fat with a range of health benefits.

A few changes to your eating and shopping habits are all that’s needed to incorporate the Mediterranean diet into your own lifestyle.

How to Follow the Mediterranean Diet

  • Include lots of veggies with your meals
  • Reduce the amount of dairy you are using
  • Swap red meat for white meat and use more fish
  • Have a meat-free meal once a week
  • Opt for whole grains
  • Choose fresh fruit desserts rather than those full of sugar 
Marinated Olives Picture

When you go shopping, spend more time in the fresh produce aisle and less in the frozen food section to help make better choices.

It can take some time to adjust your diet, but look to reduce your intake of processed and fast food.

Swap your current oil for olive oil and start cooking with it more often. By making small changes every day, you will be surprised how easy it actually is to eat a fresh and delicious diet! 

Including More Fish in Your Diet

Fish plays a big part in Mediterranean cuisine and this marinade is a great way to flavor it. Here are some more fabulous fish ideas to try:

Mediterranean Salmon Sheet Pan Dinner Picture
  • Cod – best for use in stews, chowders and fish tacos
  • Haddock – best for frying (both deep frying and pan frying) as well as baking (here’s how to bake fish to perfection)
  • Halibut – great for grilling or baking and for use in ceviche. Try these grilled halibut steaks and see for yourself!
  • Tilapia – great for pan frying or in this Tilapia Roulade recipe
  • Snapper – best served whole, grilled or roasted
  • Atlantic salmon – superb served roasted or grilled or even cooked on a cedar wood plank
  • Pacific salmon – ideal roasted or poached
  • Trout – a great alternative to salmon; it can also be steamed for a beautiful finish
  • Tuna – best suited for pan-seared recipes, on the grill or used in sushi 
3-Ingredient Blackened Salmon Photo

How to Use this Mediterranean Marinade

For best results, allow your meat or poultry to sit in the marinade for around 2 to 4 hours, or even overnight.

Fish, however, should only be marinated very briefly, as the lemon will start to ‘cook’ it. 

If you want to use the marinade to baste your meat or fish as you cook it, you will need to boil it for 5 minutes first.

This will help kill any harmful bacteria that it may contain from having been in contact with raw ingredients.

Mediterranean Dishes to Try

If you love Mediterranean inspired dishes, this Greek Gyro Skillet is always a crowd pleaser.

Love risotto? You will make this Tuscan White Bean Farro Risotto again and again!

Have you ever tried making homemade falafel? This Baked Falafel is a must-try.

Marinated Lamb Chops Photo

Mediterranean Marinade

Cyd Converse
This homemade Mediterranean marinade is perfect for marinating fish, pork, chicken, or even steaks.
Prep Time 5 minutes
Servings 1
Calories 535.5 kcal


  • 2 Lemons
  • 0.25 Olive Oil
  • 2 Garlic
  • 2 Fresh Oregano chopped
  • 1 Fresh Thyme chopped
  • 1 Bay Leaf
  • 1 Kosher Salt
  • 0.25 Black Pepper


  • Combine all of the ingredients in small mixing bowl and whisk to combine.
  • Pour over lamb chops, chicken, fish or steak.
  • Store it in the fridge for up to a week in an airtight container. 


Calories: 535.5kcalCarbohydrates: 14.25gFat: 54gSaturated Fat: 7.25gSodium: 1125.25mgFiber: 4gSugar: 4g
Keyword Herbs, Marinades
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