Fish filo parcels
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $16.00 / $4.00 per serve
(at time of publication)
Ingredients
- 150g reduced-fat ricotta
- ½ teaspoon crushed garlic
- 2 teaspoons coriander 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
