Light & Bright Shrimp Saganaki (Mediterranean-Compliant, Low-Sodium)
A skillet of juicy shrimp in a thick, zesty tomato sauce topped with just-melty feta, a few briny olive flecks, and a shower of herbs—same iconic look, smarter nutrition.
Servings 8
Calories 192kcal
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