Seafood filo parcels
(at time of publication)
- 8 sheets filo pastry
- spray oil
- 250g seafood (marinara) mix (frozen fish section of supermarket or fish shops)
- 250g white fish, chopped in small pieces
- 100ml white wine
- 100ml water
- 1 teaspoon salt-reduced chicken stock powder
- 1 medium carrot, finely chopped
- 1 green capsicum, diced
- 1 onion, finely chopped
- 4 tablespoons cornflourcornstarchX
- 200ml skim milk
- 1 teaspoon mustard such as hot English mustard
- ¼ cup grated parmesan cheese
- freshly ground black pepper
- 1 tablespoon sesame seeds
Log In or Sign Up to save this recipe to your shopping list.
1 Preheat oven to 180ºC. To prepare filling, place seafood mix, fish, wine, water, stock powder, carrot, capsicum and onion in an ovenproof dish. Cover with a lid or tinfoil and bake for 15-20 minutes or until fish and vegetables are cooked. Drain and reserve liquid to make sauce.
2 Whisk cornflour, milk and mustard together. Stir into reserved fish stock and cook in a small saucepan or microwave until thickened. Add cheese and season to taste with pepper. Add seafood mixture and stir to combine. Cool before using.
3 To prepare pastry, take one sheet filo, spray lightly with oil spray then add a second layer. Spray this lightly then fold the 2 sheets in half (side end to other side). Spoon one-quarter of the pie mixture onto the bottom third of filo. Fold in sides and bottom and roll up to make a parcel. Place on a lightly oiled oven tray, spray the outside of the parcel with oil and sprinkle with a few sesame seeds. Cook for 15-20 minutes until filo is crisp and golden.
Instead of making parcels, make individual open-top pies: Use 1 sheet of filo, spray with oil, fold in half (side to side), then in half again (top to bottom), then use squares to line Texas (large) muffin tins. Spoon filling inside, spray edges with a little oil then bake. Leave to cool for a couple of minutes in the tray before removing from pan. (One quantity of filling makes around 6 pies.)
Nutrition Info (per serve)
Total fat 7g
–Saturated fat 2g
Dietary fibre 3g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
Sign up to receive the latest dietitian-approved recipes and expert advice!
More recipes you may like
RELATED ADVICE LATEST ADVICE
Leave a Reply
You must be logged in to post a comment.