Fish saganaki
Delight in a savory Fish Saganaki, featuring white fish simmered in a rich pasta sauce with tangy feta cheese and fresh spinach. This simple yet flavorful dish is cooked to perfection in olive oil for a Mediterranean culinary experience you won't forget. Perfect for a healthy and delicious dinner, ready in under 30 minutes!
- 16 Apr 2025
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 6 Ingredients
Fish saganaki is a delightful Mediterranean dish that combines the rich flavors of white fish with the vibrant tastes of a tomato-based pasta sauce, tangy feta cheese, and nutritious spinach. Perfect for a balanced meal, this recipe is simple to prepare yet brings a touch of gourmet to your table.
Ingredients:
Instructions:
- Cut the white fish into chunks if not pre-cut.
- Roughly chop the spinach if not already done.
- Crumble the feta cheese if using a block.
- Heat a large skillet or sauté pan over medium heat.
- Add 1 tablespoon of olive oil and let it warm up for a minute.
- Once the oil is hot, carefully place the chunks of white fish in the pan.
- Cook the fish for about 2-3 minutes on each side until they are lightly browned and just cooked through. The fish will continue to cook in the sauce, so it’s okay if they are slightly underdone at this stage.
- Remove the fish from the pan and set it aside on a plate.
- In the same pan, pour in the 2 cups of pasta sauce.
- Add 1/2 cup of water and stir to combine.
- Bring the mixture to a simmer and let it cook for about 2-3 minutes to thicken slightly.
- Add the chopped spinach to the pan and stir it into the sauce.
- Let the spinach wilt for about 1-2 minutes.
- Return the cooked fish to the pan, nestling it into the sauce.
- Sprinkle the crumbled feta cheese over the top of the fish and sauce.
- Reduce the heat to low, cover the pan, and let the dish simmer for another 5 minutes, allowing the flavors to meld and the fish to cook through completely.
- Once the fish is cooked through and the sauce is well-incorporated, taste and adjust the seasoning if necessary (note that the feta will add some saltiness).
- Serve the Fish Saganaki hot, directly from the pan. It pairs well with a side of crusty bread, rice, or over pasta.
Tips:
- Choose a firm white fish like cod or halibut to ensure the fish holds its shape during cooking.
- Fresh spinach works best, but if you use frozen spinach, be sure to thaw and drain it well to avoid excess water in the dish.
- For an additional layer of flavor, consider adding a splash of white wine to the pasta sauce before cooking.
- Garnish with fresh herbs like parsley or basil for a burst of freshness before serving.
Fish saganaki is not only a quick and nutritious meal but also a tasty way to incorporate Mediterranean flavors into your cooking repertoire. With its combination of tender white fish, savory pasta sauce, and creamy feta cheese, it is sure to become a favorite in your household. Serve it with a side of crusty bread to soak up the delicious sauce and enjoy a homemade Mediterranean feast.
| Nutrition Facts | |
|---|---|
| Serving Size | 360 grams |
| Energy | |
| Calories 370kcal | 18% |
| Protein | |
| Protein 40g | 26% |
| Carbohydrates | |
| Carbohydrates 11g | 3% |
| Fiber 2.31g | 6% |
| Sugar 6g | 6% |
| Fat | |
| Fat 22g | 25% |
| Saturated 6g | 20% |
| Cholesterol 130mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 130mg | 24% |
| Vitamin B1 0.32mg | 27% |
| Vitamin B2 0.55mg | 42% |
| Vitamin B3 10mg | 62% |
| Vitamin B6 0.86mg | 51% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 2.18ug | 91% |
| Vitamin C 7mg | 8% |
| Vitamin E 3.46mg | 23% |
| Vitamin K 90ug | 74% |
| Minerals | |
| Calcium, Ca 230mg | 18% |
| Copper, Cu 0.24mg | 27% |
| Iron, Fe 1.87mg | 17% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 600mg | 48% |
| Potassium, K 990mg | 29% |
| Selenium, Se 27ug | 50% |
| Sodium, Na 910mg | 61% |
| Zinc, Zn 2.80mg | 25% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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