Shrimps in tomato sauce and feta (garides saganaki)

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Garides saganaki means shrimps in tomato sauce and feta. We prefer shelled shrimps cooked in a tasty, low-fat  sauce.

Shrimp  and other shellfish contain cholesterol. They also contain some omega-3 fats, for a healthy heart, although in smaller amounts than fish.

As long as shrimp or other shellfish are not fried or dipped in butter, then the cholesterol levels are low.

Seafood is often “accused” of high cholesterol content. However, its total fat and saturated fat content is low. It should, therefore, not be considered unhealthy food. In comparison, red meat has the same cholesterol content but more total and saturated fat. Seafood is also a rich source of trace elements and metals, such as iodine, zinc, potassium, selenium and phosphorus.

So its place in our diet could be similar to that of red meat, that is, in moderation. If our total daily cholesterol intake does not exceed 300 mg (μmaximum recommended daily intake), the seafood can be included in our diet without compromising our health. After all, saturated fats (foods of animal origin) and trans fatty acids (processed fats, fried foods) weigh much more on cholesterol levels.

Μερίδες: 6
Χρόνος Προετοιμασίας:
Χρόνος Μαγειρέματος:
Χρόνος Εκτέλεσης: 20
Βαθμός Δυσκολίας:


  • 850 gr. frozen large shrimps, shelled
  • 1/3 cup olive oil
  • 1 tbsp dried oregano
  • 1 onion, chopped
  • 1 tbsp. chopped garlic
  • 1 cup vegetable broth
  • 4 drops of tabasco or 1/4 tsp chilli powder
  • 500 gr. chopped tinned tomoatoes
  • 1 tbsp. sugar
  • 1 shot of white balsamic vinegar
  • Salt, freshly ground pepper
  • 1 tbsp. fresh chopped basil or fresh oregano
  • 1/4 cup chopped parsley
  • 1/4 cup chopped dill
  • 120 gr. feta cheese or low-fat white cheese


  • Remove the shrimp from its plastic packaging and place them in a strainer with a plate underneath to collect the liquids. Place a bag round them and leave in the refrigerator to defrost.
  • Once completely defrosted, rinse them with plenty of cold water and let them drain in the strainer.
  • Place them in a large bowl and mix with 2 tbsp. olive oil and dried oregano.
  • In a large saucepan, heat the remaining oil and sauté the onion and garlic. Quench with vinegar.
  • Add the broth, tabasco, tomato, sugar.
  • Boil over medium heat for 10΄.
  • Finally, add the shrimp and let them boil for about 8΄ on low heat until they soften but do not harden.
  • Add the coarsely chopped feta and cook for 4΄.
  • Add the herbs (basil or fresh oregano, parsley, dill) and remove from the heat.
  • Add salt if needed and pepper.

Cook’s Tip

Make sure not to overcook the shrimp. Accompany the shrimp with brown rice or plain or whole linguine and green salad. Add some sliced olives.

Doctor’s Tip

Feta cheese has fewer calories and fat than hard yellow cheeses such as parmesan and is a good source of calcium, phosphorus and protein, all of which are essential to bone health.

Διατροφική αξία ανά μερίδα

Θερμίδες (kcal)
Πρωτεΐνη (γρ.)
Λιπαρά (γρ.)
Υδατ/κες (γρ.)
Σάκχαρα (γρ.)
Φυτικές Ίνες (γρ.)
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Είμαστε η Εύη, food entrepreneur και η Φιλίτσα, ιατρός παθολόγος – διαβητολόγος.
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