Name: Fish Saganaki Recipe
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Ingredients: 4 white fish fillets; 1 tin chopped tomatoes ((400g)); 10 cherry tomatoes; 50 g feta; 1 onion; 2 cloves garlic; 1 tbsp apple cider vinegar; 1 tsp basil; 1 tsp oregano; salt and pepper (to taste)

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What is fish saganaki?

The origins of Saganaki can be traced back to Greek tavernas, where it was traditionally prepared in small, two-handled pans known as “saganaki.” The dish’s name is a nod to the vessel it’s cooked in. Over the years, it has become a beloved staple, known for its simplicity, bold flavors, and adaptability. Our version pays homage to this culinary heritage while introducing a health-conscious approach to the recipe.

Embark on a culinary journey with our Healthy Fish Saganaki, a vibrant and health-conscious adaptation of the timeless Greek classic. Originating from the sizzling pans of traditional Greek kitchens, Saganaki typically features a harmonious blend of tomatoes, fragrant herbs, and crumbled feta. While cod is the most traditional choice, our recipe accommodates any white fish, and in this instance, we’ve used the robust flavour of haddock. This Mediterranean gem provides a satisfying and nutritious twist, making it a delightful addition to a health-conscious lifestyle.

Why is fish saganaki healthy?

Dive into the nutritional bounty of our Healthy Fish Saganaki. Whether you choose cod, haddock, or another white fish, the dish provides a high-quality source of protein essential for muscle health. Tomatoes infuse the dish with antioxidants like lycopene and vitamins, while olive oil contributes heart-healthy monounsaturated fats. This low-calorie, nutrient-dense creation aligns perfectly with a mindful and balanced lifestyle.

Do you have a diet restriction?

This fish saganaki recipe is:

Gluten Free
Dairy Free
Nut Free
Low GI
Syn Free
Paleo Friendly (sans feta

Step 1: Create the sauce

Start by finely chopping onions and cooking them in a pan over medium heat until they become translucent. If you have an oven proof skillet, use this as we will be finishing this recipe off in the oven. Add minced garlic and the herbs and spices and cook for about 1 minute until it becomes aromatic. Introduce the chopped tomatoes and whole cherry tomatoes to the pan along with the apple cider vinegar. If you happen to be a wine drinker, you can swap the apple cider vinegar for a splash of wine as this would be traditionally used as I don’t drink alcohol, I substituted white wine for apple cider vinegar. Let the mixture simmer for approximately 5 minutes until it forms a flavourful chunky tomato sauce. with the cherry tomatoes still whole.

Step 2: Add the fish

Typically, most saganaki recipes suggest you make the saganaki sauce in an oven proof skillet, as I don’t have one and don’t currently feel the need to buy one I transfer my tomato sauce to an oven proof dish for this step. Saganaki is typically made with cod however I have actually used haddock for this recipe. Haddock, in my experience is a less flaky fish and holds itself better than cod or basa and I feel this is important when cooking fish in sauces, you don’t want to put all that care into making a beautiful dish just for it to fall apart when plating. When your tomato sauce is in an oven proof dish or skillet carefully nestle your fish fillets into the tomato sauce. You may have to move some of your cherry tomatoes out of the way to fit your fish in. Sprinkle the crumbled feta over the top.

Step 3: Bake your fish saganaki

Preheat an oven to 180c and bake your fish saganaki for approximately 25 minutes or until the fish is cooked through and the feta is brown on top. Garnish with fresh parsley, a step which I forget at least 90% of the time to the detriment of my photos! Typically I tend to serve this as a double portion with green beans but to serve 4 I would recommend serving with your favourite veg and roast or mashed potatoes. My son however, loves it with toasted bread.

Fish saganaki variations:

Mediterranean Twist: Elevate the brininess with Kalamata olives and capers.
Vegetarian Option: For a plant-based delight, substitute fish with firm tofu.
Spicy Kick: Embrace the heat with a pinch of red pepper flakes.

FAQ

Can I use a different type of fish? Certainly! Feel free to choose any white fish that suits your preferences. While cod is traditional, other varieties like haddock or halibut work well too.

Is it necessary to use an oven-safe skillet? No, you can transfer the sauce to a baking dish if you don’t have an oven-safe skillet. However, if you have one, it allows for a seamless transition from stovetop to oven.

Can I make this recipe ahead of time? While the dish is best enjoyed fresh, you can prepare the sauce in advance and refrigerate it. When ready to serve, reheat the sauce, add the fish and cheese, and bake until cooked through.

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