Dinner

Prawn Saganaki with Feta and Tomatoes

Name: Prawn Saganaki with Feta and Tomatoes
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 200 g Raw king prawns, peeled; 200 g Chopped tomatoes, tinned; 40 g Feta; 60 g Onion; 2 cloves, about 6 g Garlic; 2 tsp (8 g) Olive oil; 1 tsp Dried oregano; A pinch Chilli flakes; A handful, chopped Fresh parsley; 1 slice, about 50 g Sourdough

Prawns cooked in a thick tomato and oregano sauce with feta crumbled over at the end, and a slice of sourdough for the pan. 47 g of protein for 526 kcal.

Calories: 526kcal
Protein: 47g
Fat: 19g
Carbs: 39g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Crustaceans

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Raw king prawns, peeled200 g
Raw peeled weight. Cooked prawns are denser per gram, about 85 kcal and 20 g protein.
Chopped tomatoes, tinned200 g
Feta40 g
Onion60 g
Garlic2 cloves, about 6 g
Olive oil2 tsp (8 g)
Dried oregano1 tsp
Chilli flakesA pinch
Fresh parsleyA handful, chopped
Sourdough1 slice, about 50 g

Method

Soften the onion in the oil over a medium heat for six minutes. Add the garlic, oregano and chilli flakes for a minute more.
Add the tomatoes and a pinch of salt and simmer for ten minutes, until a spoon dragged through leaves a trail.
Add the prawns and cook for three to four minutes until pink. Crumble the feta over, put a lid on and give it two minutes so the cheese softens without disappearing.
Scatter the parsley over. Toast the bread and use it for the sauce.

Worth knowing

Feta is 270 kcal per 100 g, so forty grams is 108 of the 526. It is the point of the dish; cut it further and you have prawns in tomato sauce, which is fine but a different dinner.
A splash of ouzo in the pan before the tomatoes is traditional and about 25 kcal for a tablespoon. White wine does the same job.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.