Healthy Eating Hub

Saganaki Prawn Salad

saganaki prawn salad

How does warm saganaki prawns, tossed through a fresh green salad, served with crusty sourdough bread, sound? Like your idea of yum? Read on!

Seafood is definitely one food we could all eat more of. The main concerns around seafood that people bring up in consultations is “Are other types of seafood (prawns, muscles, scallops, etc) good for us?” and “What do I do with them?”.

In answer to the first question: Yes! Other types of seafood are good for us. Prawns in particular are a very lean source of protein, making them nice and filling. They are also a source of omega 3s, iron, iodine, zinc and B vitamins. Overall a highly nutritious part of a balanced diet.

In answer to the second question, there is lots you can do with seafood. If you haven’t cooked it before it can be nerve wracking to know what to do with it, but you’ve really just got to step out and give it a go. Here is a great little recipe thats really easy and a great way to get in some of those vegetables serves too.

After a little research a found out that saganaki, a greek word, doesn’t actually refer to a type of food used, but rather the type of dish that it was cooked in. A frying pan. And it’ true,  you make this recipe all in one frying pan (it needs to be oven proof) and then you toss it through a garden salad to serve. Enjoy!

Saganaki Prawn Salad

Saganaki Prawn Salad (195 downloads)

Ingredients (serves 4):

  • 1 tbsp extra-virgin olive oil
  • 1/2 small red onion, finely diced
  • 3 garlic cloves, crushed
  • 600g green prawns, tails intact
  • 1 tbsp fresh oregano, finely chopped
  • 1 tbsp fresh parsley, finely chopped
  • 1 punnet cherry tomatoes, halved
  • 120g feta cheese, crumbled
  • 4-6 cups of mixed salad greens
  • 1 yellow capsicum, thinly sliced
  • 1/2 small red onion, thinly sliced
  • 8 slices sourdough bread


  • Preheat an oven grill on medium-high heat.
  • Heat oil in a large ovenproof frying pan over medium-high heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add garlic. Cook for 1 minute or until fragrant.
  • Add prawns, oregano and half the parsley. Cook, stirring occasionally, for 5 minutes or until prawns are pink and cooked through. Add tomatoes. Cook for 1 minute or until just starting to collapse.
  • Top with feta. Place under grill. Grill for 2 to 3 minutes or until feta is heated through. Sprinkle with remaining parsley.
  • Toss with salad greens, capsicum and onion. Serve with bread slices.

Nutrition Information for Saganaki Prawn Salad

  • Energy: 2061kJ
  • Protein: 45g
  • Carbohydrate: 44g
  • Fat: 14g
  • Fibre: 5.5g
  • Sodium: 1272g

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