Recipes · Greek · Appetizers
Saganaki (Fried Cheese)
One serving has 514 kcal and 27 g protein, and at least a fifth of a woman's daily need of calcium (76%), phosphorus (73%), cobalamin (61%), zinc (42%), selenium (36%) and riboflavin (36%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (137 g)
- Difficulty: Easy
- Diets: Vegetarian, Low carb
- Contains: dairy, gluten
Ingredients
- 100 g Provolone cheese
- 15 g Flour, all-purpose
- 12 g Olive oil
- 10 g Lemon juice
Method
- Cut the cheese into one thick slab about 1.5 cm deep. Dip briefly in cold water, then pat dry and dredge both sides in the flour, shaking off the excess.
- Heat the olive oil in a small heavy frying pan over medium-high heat until shimmering.
- Fry the cheese for about 1-2 minutes per side, without moving it, until a deep golden crust forms and the middle just begins to soften.
- Lift onto a warm plate straight away, squeeze the lemon juice over it, and serve immediately while the crust is still crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 514 kcal | 24% |
| Carbohydrates | 14.3 g | |
| Water | 52 mL | |
| Fiber | 0.44 g | 1% |
| Protein | 27.2 g | 57% |
| Tryptophan | 0.36 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.71 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.6 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 38.8 g | |
| Monounsaturated | 16.2 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 18.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 69 mg | |
| Calcium | 759 mg | 76% |
| Copper | 0.05 mg | 6% |
| Iron | 1.3 mg | 7% |
| Magnesium | 31.9 mg | 10% |
| Manganese | 0.11 mg | 6% |
| Phosphorus | 513 mg | 73% |
| Potassium | 164 mg | 3% |
| Selenium | 19.6 µg | 36% |
| Sodium | 728 mg | |
| Zinc | 3.3 mg | 42% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 11% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 39.5 µg | 10% |
| Cobalamin (vitamin B12) | 1.5 µg | 61% |
| Choline | 15.9 mg | 4% |
| Vitamin A | 236 µg | 34% |
| Vitamin C | 3.9 mg | 5% |
| Vitamin D (D2 + D3) | 20 IU | 3% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 9.5 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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