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Eat well

Creamy fish in filo pastry

These crispy parcels of white fish and veg make a quick and simple supper, and are an easy way to fit more fish into your diet.

Creamy fish in filo pastry

Meal type: Main meal

Serves: 2

Preparation time: 40 minutes

Cooking time: 30 minutes

1. Heat oven to 220oC/200oC fan/gas mark 7. Spray or wipe a small frying pan with oil. Fry mushrooms and onions together until soft. Stir in spinach. Cook until spinach is wilted and liquid has evaporated. Leave to cool. 

2. Put spread, flour and milk in a small saucepan. Set over medium heat and whisk constantly until the mixture boils. Reduce heat, continue whisking until sauce is thickened and smooth. Stir in lemon zest and parsley. Season with black pepper and leave to cool.

3. Lay out pastry sheets. Fold in half. Divide mushroom mixture between pieces of filo. Top with pieces of fish and cool sauce.

4. Spray pastry with a little oil (or brush lightly with oil if you don't have an oil spray). Wrap it up and over the fish. Fold in edges and tuck under to form a parcel.

5. Lift parcels onto lightly oiled tray. Bake for 15 minutes until pastry is golden and crisp. 

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

I served this with sweet potato wedges and stir fried vegetables

Heart Matters reader Anne Dixon said:

"I usually avoid using filo pastry but it wasn't as hard as I thought. To save time you could use quark instead of making the sauce. Next time I would use asparagus or leek instead of the spinach, and maybe a bit more mushroom.

"I served this with sweet potato wedges and stir fried courgettes, red pepper and the remaining red onion."

Nutritional Information

Each Portion Contains:

Energy 1313kJ 312kcal 15%
Carbs 39.9g -
Fat 7.5g Low 10%
Saturates 1.4g Low 7%
Sugar 5.7g Low 6%
Salt 0.7g Low 13%

% = an adult's reference intake

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Ingredients

Vegetable oil

75g (3oz) chestnut mushrooms, finely chopped

55g (2oz) red onion, finely chopped

115g (4oz) fresh spinach or 25g frozen, defrosted and squeezed to remove water

1 tbsp reduced fat spread

1 tbsp plain flour

120ml (4-5 fl oz) skimmed milk

Zest of ½ small lemon

1 tbsp chopped fresh chives, parsley or basil

2 sheets filo pastry

2 x thick, skinless, fresh or frozen (defrosted) white fish steaks, about 75g (3oz) each

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