Friday, September 13, 2013

Recipe for Easy Roasted Tomatoes and Shrimp with Feta, Oregano, and Fennel

Make this easy recipe for Roasted Tomatoes and Shrimp while you can still get fresh garden tomatoes!

(For Phase One Fridays I highlight Phase One recipes from the past that have been my personal favorites, and this Easy Roasted Tomatoes and Shrimp with Feta, Oregano, and Fennel is a perfect summer-into-fall dinner idea.)

The recipes I find myself making over and over again are the ones with super-easy preparation methods but plenty of complex flavors, and this recipe for Roasted Tomatoes and Shrimp with Feta, Oregano, and Fennel definitely falls into that category.  I admit, it was the lovely garden tomatoes that I have in abundance right now that pushed me into making this, but because roasting intensifies the flavor of the tomatoes, I think you could make this with good quality store-bought tomatoes as well. 

The idea of cooking tomatoes with shrimp and topping it with Feta cheese is certainly not new, and I've seen several versions of this dish around the net.  My version is adapted from Roasted Tomatoes with Shrimp and Feta from Real Simple.  I changed the proportions a bit so there's more tomatoes in relation to the amount of shrimp and Feta, but the most important change I made was to season the tomatoes with some dried oregano and ground fennel seed before roasting them.  If fennel is a spice you haven't used much, I urge you to try it in this dish.  For me it's the essential seasoning for Slow Roasted Tomatoes, so I knew it had to be good in this as well.  

Chop up 5 or 6 fresh tomatoes.  I used Celebrity tomatoes, a hybrid that grows well in Utah.

Put the tomatoes in a heavy rectangular casserole dish, drizzle with olive oil, and sprinkle with minced garlic, dried oregano, ground fennel, and black pepper.  Roast tomatoes about 30 minutes.  (They will smell heavenly!)

While the tomatoes roast, crumble enough feta to make 3/4 cup.  (I don't recommend pre-crumbled Feta; it goes bad very quickly.)

I used frozen shrimp, thawed overnight in the refrigerator.   The shrimp came de-veined but Jake pulled the tails off and cleaned up the ones that needed it.

After tomatoes have roasted 30 minutes, put the shrimp on top of the tomatoes, add lemon juice, and sprinkle with Feta cheese.

Roast about 8-10 minutes more, or just until the shrimp turn pink and are barely firm.  Don't overcook.  Serve hot, sprinkled with fresh parsley if desired.


Easy Roasted Tomatoes and Shrimp with Feta, Oregano, and Fennel
(Makes about 4 servings, depending on what you're serving it with; recipe adapted from Roasted Tomatoes with Shrimp and Feta from Real Simple.)

Ingredients:
5-6 medium-sized fresh red tomatoes, cut into pieces
3 T olive oil
2 T minced garlic (or more)
1 tsp. dried oregano (preferably dried Greek oregano)
1/2 - 1 tsp. ground fennel seed
fresh ground black pepper to taste
1 pound medium-sized raw shrimp, peeled, deveined, and tails pulled off (I used 31-40 size shrimp)
2 T fresh-squeeze lemon juice
3/4 cup crumbled Feta cheese (or more)
2 T chopped fresh parsley for garnish (optional)

Instructions:
Thaw shrimp overnight in the refrigerator if frozen.  Preheat oven to 350F/180C.

Dice tomatoes into pieces about an inch square and put them in the bottom of a heavy casserole dish, large enough to fit the tomatoes in one layer.  Drizzle olive oil over the tomatoes, then sprinkle with minced garlic, dried oregano, ground fennel seed, and fresh ground black pepper.  Put tomatoes in the oven and roast for 30 minutes.

While tomatoes are cooking, crumble the Feta cheese, squeeze lemon juice, and clean shrimp as needed.  (I used frozen shrimp which came already peeled and deveined, but we did pull the tails off and clean a few of them a little better.)  Chop parsley if using.

When tomatoes have cooked 30 minutes, arrange the shrimp over the tomatoes, sprinkle over the lemon juice and feta, and put the dish back in the oven to cook the shrimp for 8-10 minutes.  Watch them carefully so the shrimp doesn't overcook.  They're done as soon as the shrimp turn pink and are barely firm.
Sprinkle the dish with chopped fresh parsley if using.  I ate this plain for phase one, but it would be delicious served over rice, angel hair pasta, or just with some whole wheat bread to mop up the delicious juice.


South Beach Suggestions:
Eaten plain (in a bowl so you can capture the flavorful juice) this is a great dish for any phase of the  South Beach Diet, or any type of low-glycemic eating plan.  For phase one I'd love this served with Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese.  For phase two you could serve it over rice or pasta, or with 100% White Whole Wheat Bread with Olive Oil to soak up the juice.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

Ten More Easy and Tasty Ideas for Cooking Shrimp:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Quick and Easy Spicy Broiled Shrimp from Kalyn's Kitchen
Shrimp with Spicy Garlic Sauce from Appetite for China 
Spicy Roasted Green Beans (or Broccoli) and Shrimp from Kalyn's Kitchen
Blazing Hot Shrimp from The Perfect Pantry
Shrimp Cocktail with Low Sugar Cocktail Sauce from Kalyn's Kitchen
10 Minute Thai Shrimp Curry from Steamy Kitchen 
Nick's Chipotle Grilled Shrimp with Black Bean Salsa from Kalyn's Kitchen
Shrimp Creole from Andrea Meyers
Stir-Fried Shrimp with Snow Peas (or Sugar Snap Peas) and Ginger from Kalyn's Kitchen
16-Minute Shrimp Scampi from The Pioneer Woman Cooks
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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40 comments:

  1. Ahhhh, my favorite flavors from saganaki: shrimp, tomato, feta. I have tomatoes and oregano in my garden now, and there's always shrimp in my freezer. And I have feta and fennel left from another recipe. It's a sign, I think.

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  2. Lydia, it sounds like it must be!

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  3. I love the colors in this!! I love shrimp, but I don't eat it often enough. This recipe is one to inspire me!

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  4. Thanks Deborah, glad you like it!

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  5. I love the Greek flavors in this! And you're right...the fact that it's easy to prepare but not low on flavor is a definite PLUS.

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  6. What a great looking dish. Do you think it would freeze well?
    Thanks

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  7. Joanne, my thoughts exactly!

    Terry, I wouldn't recommend freezing this. The shrimp have already been frozen and I think you'd lose the texture of the roasted tomatoes a lot if you froze it.

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  8. Yep, I could seriously face-plant that.

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  9. Brenda the BarefootcookingirlSeptember 20, 2011 at 11:29 AM

    I want to fall right into this yummy looking recipe! How gorgeous! Too bad I can't have bread right now, to sop up all those lovely juices! This is definitely going on my dinner rotation this week (perhaps over a bed of cauliflower rice?) thanks for the wonderful recipe!

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  10. Oh, yum! I love shrimp and feta together :)

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  11. Kalyn! You read my mind:) My extended family was planning to come for dinner tonight and my husband and I had a ton of fresh local shrimp that a local shrimper shared with us. I wanted to try something different with it but hadn't been inspired to make anything... literally last night I was laying in bed wondering what to fix for my in laws and family. I woke up, checked my email and there you were! Save my day! We have beautiful garden fresh tomatoes, fresh shrimp, feta in the fridge, DINNER SERVED! I put it over brown rice. Divine!! Thank you!!! I'm sharing this recipe with everyone!

    Sincerely, Jessi from North Florida

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  12. Brenda I do think this would be good over cauliflower rice. I was on phase one and just ate it in a bowl, with a spoon to get all the juice!

    Cooking Creation, glad you like it!

    Jessica, that is great that it worked out so well for you. And wow, very jealous of your fresh local shrimp! Must be even better with that.

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  13. I love baked vegetables.
    Greetings from Chile.

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  14. I love easy dishes like this, and this one is so pretty, too!

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  15. Fran, greetings to you too. How fun to have a reader in Chile. I would love to go there.

    Thanks Andrea! It was really delicious for such a simple dish.

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  16. OK you've inspired me. I'm gonna give this South Beach Diet thing a shot if I can eat things like this!

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  17. I just recently discovered roasting tomatoes and I'm totally hooked! My mother in law makes a mean pasta sauce with shrimp, feta, and tomatoes and this sounds like an awesome variation on those flavors.

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  18. Platanosfritos, really there are a lot of good things you can eat on South Beach! I promise.

    Rachel, the whole time I was eating this I was thinking "angel hair pasta" so I like the sound of your mother-in-law's sauce!

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  19. I've made the Real Simple version of this recipe several times and love it. I usually serve it over whole wheat spaghetti. Next time, I'll try adding the fennel and oregano!

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  20. Julie, I think you'll like it what that extra little something from the spices!

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  21. Made this the other night and served it warm over a spinach salad. Delicious! Ate the leftovers for lunch cold and it was good that way too. This recipe is a keeper for sure.

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  22. I have some wild caught cod that MUST be used in the next couple of days. Do you think I could sub it in for the shrimp?

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  23. Luci, I do think Cod would work in this recipe. I would spoon the tomatoes over the fish when you add it. Also fish will take longer to cook than the shrimp. Let me know how it turns out!

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  24. We added some shitake mushrooms when we made this dish last night. A good flavor zing in our opinion.

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  25. Very nice. I make the Provencal stew that actually contains fennel (the bulb). And for a while now, I wanted to tell you, you are the queen of veggies, but there is no fennel recipe on your site! That's a challenge :-)

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  26. Sandra, I really need to work on that! And I won't even make excuses like how expensive it is here, lol. Let's see what I can come up with; I do like it!

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  27. I love dishes like this -- one pan, bright & healthy & every bite bursting with flavor. Wishing it would show up at my house for dinner!

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  28. Hi Kalyn....another great looking dish. Do you think this would work with goat cheese? If so, would you wait until the dish is almost done before adding it, since it is a softer cheese than Feta. Thanks!

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  29. Barb yes and yes (typing on phone).

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  30. Recently, I've heard that "French" feta is apparently much less salty than Greek feta and better tasting. Have you any info on that?

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  31. I do agree that the French Feta is milder and less salty than others, and I've been a fan of it for a long time. However, my Costco stopped carrying it so now I think I've about converted my tastebuds to the Greek one they have in its place. This is my favorite Feta when I can get it.

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    Replies
    1. A solution my late Greek husband shared with me: if the imported feta is too salty for your taste or recipe, pour out the brine it's packed in and fill container with water and a little milk. Cover & refrigerate overnight; the liquid will pull a lot of the salt from the cheese. Works for me for my spanakopita....which always gets raves. BTW, use sweet onion for your spanakopita; it softens the overall flavor (sautéed yellow onions tend to be bitter and gassy).

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    2. Incidentally, since this recipe is a very good variation on the Greek dish 'Youvetsi' (garithes me feta - or shrimp w/feta) - commonly serves in tavernas.: you might try to add a spoon or 2 of good Brandy before it goes into the oven - Metaxa, if you have it.

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    3. Thanks for sharing your tips about the Feta. I think most people reading this blog want lower carbs, so we might have to skip the brandy though!

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  32. Tried it with the cod and it was SUPER!!! Just cooked it a bit longer until the fish flaked easily.

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  33. Luci, so glad! And thanks for reporting back so other people will know!

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  34. I keep coming back to this recipe. I just love the flavors. My husband dislikes tomatoes, shrimp, and feta (I know, WHAT??), so this is my go-to dish when he's out of town. It feels both healthy and indulgent and I think it's just fantastic. Great job with this one, Kalyn!

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