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Saganaki ffish International
Healthy Recipes Vol. 2

Virginia Tsakalian, Dietitian
Elias Sdralis, Surgeon Cooking Instructions
Obesity & Metabolic Disorders Surgery Department at European Medical Balkan Center of Pour 4 tablespoons of water and 1 tablespoon of extra virgin olive oil into a wide
Thessaloniki, Greece. saucepan or a non-stick pan and start heating on a medium-high heat. As soon as they
start warming up, place the two fillets of fish and cook them for 3 minutes on one side,
then turn and cook for another 3 minutes. Adjust with salt. In a small bowl pour the
juice of a small lemon and dissolve the corn flour. Add the mustard and stir well. Pour
the lemon mixture into the saucepan and slightly wave it around. Remove it from the
saucepan and serve the fish with its gold creamy sauce to a plate, seasoning with fresh
grounded pepper.
Nutritional Facts

Per serving
● Calories (Kcals) 240
● Proteins (g) 25.65
● Carbohydrate (g) 8.59
of which sugars (g) 0.65
● Fat (g) 11.02
● Iron (mg) 0.4
● Calcium (mg) 16
● Fibre (g) 0.1

Nutritional Analysis Per 2 Servings
Total
Ingredients weight Kcal Protein Fat Carb. Sugars Iron Calcium Fibre
used (g) (g) (g) (g) (mg) (mg) (g)
Preparation Ingredients (g)
Servings: 2 ● 2 fillet fish (I used sole fish) Fish (raw) 230 285 49.58 7.77 0.75 0.18 0.79 29 0
Preparation time: 14 minutes. ● 1 tablespoon of extra virgin olive oil Olive oil 15 119 0 13.5 0 0 0 0 0
● 1 teaspoon of no sugar Yellow Mustard Mustrard 5 7 0 0 1 0 0 0 0
● 1 teaspoon of corn flour Corn flour 15 57 1.55 0.78 11.37 0 0 0 0
● 1 small lemon Lemon juice 12 0.18 0 4.06 1.13 0.01 3 0.2
● salt
● fresh grounded pepper Total 480 51.31 22.05 17.18 1.31 0.8 32 0.2

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