Fish filo parcels

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

Stay Awake

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 335 cal

Kilojoules 1400 kJ

Protein 36 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 5 g

Dietary fibre 2 g

Sodium 600 mg

Calcium 160 mg

Iron 2 mg

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.