Mains

Fish filo parcels

Author: Sarah Swain - Food writer, stylist and recipe creator

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Serves: 4

Time to make: 35 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

150g reduced-fat ricotta
½ teaspoon crushed garlic
2 teaspoons coriandercilantroX paste
6 sheets filo pastry
4 x 150g fish steaks such as kahawai or tarakihi
freshly ground black pepper
olive spray oil
4 cups mixed salad greens
2 x 110g packs flavoured couscous (we used Ainsley Harriott Moroccan medley)

Instructions

1 Preheat oven to 190°C or to a high setting. Mix ricotta together with garlic and paste.

2 Take 3 sheets of pastry and cut into 2 even squares, keeping layers together. Place a piece of fish in the centre of each square. Top with flavoured ricotta. Season with pepper. Repeat process with remaining filo pastry and fish.

3 Fold pastry in to enclose fish and form a parcel. Spray with oil and cook for about 25 minutes until pastry is golden.

4 Meanwhile, prepare couscous following packet directions.

5 Serve parcels with a mixed salad and flavoured couscous.

Variations

Make your own flavoured couscous by mixing your favourite spice mix into plain couscous. Here's a spice mix that works well in this recipe:

1/2 teaspoon garlic salt
1 1/2 teaspoons ground cumin
1 1/2 teaspoons paprika
1 teaspoon cayenne pepper
1/2 teaspoon ground black pepper

Nutrition Info (per serve)

Calories 335cal

Kilojoules 1400kJ

Protein 36g

Total fat 8g

–Saturated fat 2g

Carbohydrates 30g

–Sugars 5g

Dietary fibre 2g

Sodium 600mg

Calcium 160mg

Iron 2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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