I fell hard for the Mediterranean way of eating because it celebrates real food and big flavor. This Mediterranean shrimp recipe is my weeknight hero: juicy shrimp simmered in a vibrant tomato sauce with a whisper of feta, briny olive bits, and fresh herbs. It’s light, satisfying, and proof that healthy can taste incredible—no deprivation, just sunshine on a plate.
Mediterranean Shrimp Recipe: Why You’ll Love It
- Heart-healthy fats from extra-virgin olive oil and a plant-forward sauce
- Ready in about 40 minutes with simple steps
- One-skillet cleanup for easy Mediterranean meals
- Low sodium Mediterranean shrimp that still delivers bold flavor
- Family-friendly and perfect for Greek seafood recipes fans
The Building Blocks of Mediterranean Flavor
Extra-Virgin Olive Oil
This is the foundation of the diet and the dish. A teaspoon is all you need to bloom garlic and herbs for a healthy Greek shrimp in tomato sauce with a silky finish.
Tomatoes + Aromatics
A can of no-salt-added tomatoes simmers with onion, zucchini, and garlic. The result is a bright, savory base that tastes slow-cooked—ideal for Mediterranean shrimp saganaki with tomato and feta.
Feta + Olives (in Moderation)
A little reduced-sodium feta and a few rinsed Kalamata olives add that classic Greek snap. You’ll get the look and taste you love while keeping this one-skillet Mediterranean shrimp recipe smart on sodium.
Herbs & Citrus
Oregano, dill, parsley, mint, and lemon bring freshness and lift. They replace the need for extra salt and make every bite pop.
The Recipe Card:
Here’s the recipe I make on repeat—bright, briny, and weeknight-friendly.
Light & Bright Shrimp Saganaki (Mediterranean-Compliant, Low-Sodium)
Equipment
- 12-inch oven-safe skillet (cast iron or stainless)
- microplane/zester
- blender or immersion blender
- fine-mesh strainer.
- sheet pan (for a quick broil).
Ingredients
Shrimp & Quick Marinade
- 1½ lb 680 g large shrimp, peeled and deveined, patted very dry
- 1 tsp extra-virgin olive oil
- 2 cloves garlic finely minced
- 1 tsp dried oregano
- ½ tsp dried dill
- ½ tsp red pepper flakes or Aleppo pepper
- Finely grated zest of ½ lemon
- Freshly ground black pepper
Sauce Base
- 1 tsp extra-virgin olive oil
- 1 large red onion finely chopped (about 1½ cups)
- 1 small carrot ⅛-inch dice
- 1 small red bell pepper ⅛-inch dice
- 1 small zucchini coarsely grated and squeezed dry
- 3 cloves garlic minced
- 2 Tbsp tomato paste no-salt-added if possible
- 1 can 26 oz / ~737 g no-salt-added diced tomatoes, with juices
- 1 cup cooked red lentils blended perfectly smooth with ½ cup warm tomato sauce from the pan
- 1 Tbsp fresh lemon juice plus wedges to serve or 2 tsp red wine vinegar
- ½ tsp dried oregano
- ½ tsp dried dill
- Freshly ground black pepper to taste
Finish & Garnish
- 2 oz 56 g reduced-sodium Greek feta, crumbled
- 6 Kalamata olives pitted, finely chopped, rinsed and soaked 5 minutes in cool water, then patted dry
- ¼ cup flat-leaf parsley chopped
- 2 Tbsp fresh mint chopped
- Optional to Serve not included in nutrition: whole-wheat orzo or hearty whole-grain bread for dipping
Instructions
- Brine-Tame & Toss : Rinse the olives under warm water, soak 5 minutes in cool water, drain, and pat dry. In a bowl, combine shrimp with 1 tsp EVOO, minced garlic, oregano, dill, red pepper flakes, lemon zest, and a few grinds of black pepper. Set aside while you start the sauce.
- Micro-Dice Foundation : Heat 1 tsp EVOO in an oven-safe skillet over medium. Add onion and carrot; cook 4–5 minutes until translucent and sweet. Stir in bell pepper and the squeezed zucchini; cook 2–3 minutes. Add garlic and cook 30 seconds.
- Tomato Lift-Off : Clear a spot in the pan and cook the tomato paste for 60–90 seconds until brick red. Add the no-salt-added tomatoes with juices. Bring to a lively simmer.
- Stealth Fiber Boost : Ladle about ½ cup of the hot tomato mixture into a blender with the cooked red lentils; blend completely smooth. Return the purée to the skillet. Simmer 7–10 minutes, stirring occasionally, until the sauce thickens enough to hold a spoon trail.
- Herb-Citrus Brightening : Stir in lemon juice (or red wine vinegar), the remaining oregano and dill, and a few grinds of black pepper. Taste for brightness; it should be savory and zesty without added salt.
- Gentle Poach for Plush Shrimp : Nestle the marinated shrimp into the sauce in a single layer. Cover and cook over medium-low for 4–5 minutes, flipping once, just until the shrimp turn pink and opaque. Do not overcook.
- Feta Flicker : Scatter the crumbled reduced-sodium feta and the chopped, de-salted olives over the top. Slide the skillet under a preheated broiler for 60–90 seconds to just soften the cheese.
- Green Finish & Serve : Shower with parsley and mint. Add a final squeeze of lemon if you like. Serve hot with whole-wheat orzo or sturdy whole-grain bread (optional).
Notes
- Sodium-smart moves: no-salt-added tomatoes, reduced-sodium feta, rinsed/soaked olives, and flavor lifted with herbs, garlic, chile, and lemon instead of salt.
- Invisible texture & fiber: the blended red lentils vanish into the sauce yet deliver body like a long simmer.
- Don’t overcook shrimp: pull when just opaque and C-shaped (tight O-shape = overdone).
Nutrition Facts
Per serving: 1/8 of recipe (estimates)- Calories: 192 kcal
- Protein: 25.4 g
- Total Carbohydrates: 15.1 g
- Dietary Fiber: 4.4 g
- Total Sugars: 6.0 g
- Added Sugars: 0 g
- Total Fat: 4.0 g
- Saturated Fat: 1.4 g
- Cholesterol: 166 mg
- Sodium: 198 mg
- Potassium: 707 mg
- Calcium: 128 mg
- Iron: 2.21 mg
My Top Tips for a Perfect Result
- Pat the shrimp very dry so they sear and stay tender.
- Use no-salt-added tomatoes and reduced-sodium feta for better control.
- Don’t overcook shrimp: pull when just opaque and C-shaped.
- Meal prep the sauce a day ahead; add shrimp and feta right before serving.
Frequently Asked Questions (FAQ)
1.What makes this “Mediterranean”?
It leans on whole foods, olive oil, vegetables, herbs, and seafood—hallmarks of the Mediterranean diet and classic Greek seafood recipes.
2.Is this good for a low-sodium lifestyle?
Yes. It’s designed as low sodium Mediterranean shrimp by using no-salt-added tomatoes, reduced-sodium feta, and rinsed olives.
3.What should I serve with it?
Whole-wheat orzo, a simple salad, or crusty whole-grain bread. They keep things light and make this healthy Greek shrimp in tomato sauce a complete meal.
A Taste of the Good Life
Cooking this Mediterranean shrimp recipe always reminds me that healthy eating can be joyful, colorful, and totally satisfying. Give it a try, share it with someone you love, and tell me how it goes in the comments—I can’t wait to hear your twist!
