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
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Saganaki Prawn Salad

An easy one-pan dish packed with vegetables!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Cuisine: Gluten Free
Keyword: feta, herbs, prawn, salad, tomato
Servings: 4 people
Calories: 491kcal


  • 1 tbsp oil, olive extra virgin
  • 1 onion, red small, finely diced ½ for frying and thinly slice the other ½ for serving
  • 3 clove garlic crushed
  • 600 g prawns, green tails intact
  • ¼ bunch oregano, fresh finely chopped
  • ¼ bunch parsley, flat leaf, fresh finely chopped
  • 1 punnet tomato, cherry halved
  • 120 g cheese, feta crumbled
  • 300 g lettuce, leaves, mixed equal to 6 cups
  • 1 capsicum, yellow thinly sliced
  • 8 slice bread, wholemeal sourdough GF if required


  • Preheat an oven grill on medium-high heat.
  • Heat oil in a large ovenproof frying pan over medium-high heat. Add the finely diced 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 thinly sliced onion. Serve with bread slices.


Whole foods: 90%
1 serve of this recipe provides:
  • 1½ serve protein 
  • 1 serve carbohydrate 
  • ½ serve fat 
  • 3 serve vegetables 


Calories: 491kcal | Carbohydrates: 44g | Protein: 45g | Fat: 14g | Sodium: 1272mg | Fiber: 5.5g