Fish Baskets Recipes

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GLEN'S SEAFOOD IN FILO BASKETS (LOW FAT)



Glen's Seafood in Filo Baskets (Low Fat) image

I sometimes used white fish or mixed seafood (calamari, prawns, scallops and fish) to make up 250g. Refrigerated Filo pastry is easier to handle than frozen. I adapted this from recipes in Annette Sym's cookbook "Symply Too Good to be True".

Provided by Ninna

Categories     Healthy

Time 40m

Yield 2 serving(s)

Number Of Ingredients 10

2 sheets phyllo pastry
250 g prawns
3 -4 teaspoons butter
2 tablespoons flour
1 1/4 cups evaporated skim milk, may need 1/4 cup more
4 -6 shallots, sliced
2 tablespoons lemon juice
salt & pepper
1/2 cup low-fat cheese, grated
1 pinch tarragon, to taste (not too much)

Steps:

  • Cut filo sheets into quarters and layer diagonally in greased ramekins, spraying with olive oil in between layers - 4 squares for each ramekin dish.
  • Spray before cooking in 200c oven 10 minutes.
  • Make white sauce by melting butter then stirring in flour until smooth and cooked.
  • Add milk slowly, stir until thickened.
  • Add seafood of choice, shallots, pepper and salt, lemon juice, cook until done (not too long).
  • Pour seafood in filo baskets.
  • Sprinkle each basket with cheese and serve with rice.

Nutrition Facts : Calories 438.6, Fat 10.9, SaturatedFat 5.7, Cholesterol 185.9, Sodium 1240.5, Carbohydrate 43.7, Fiber 0.6, Sugar 18.8, Protein 40.4

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