Filo fish pies

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Filo fish pies

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  • 0:20 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

These low-kilojoule fish pastries are sure to go down a treat with the whole family.

Featured in
Nutrition information, Pre diabetes

Ingredients

  • 2 1/2 tablespoons reduced-fat spread
  • 6 sheets filo pastry
  • 200g kumara (orange sweet potato), peeled, cut into 2cm pieces
  • 1 celery stick, chopped
  • 1 small leek, trimmed, washed, thinly sliced
  • 2 tablespoons plain flour
  • 1 1/2 cups low-fat milk
  • 250g boneless white fish, cut into 2cm pieces
  • 1 1/2 tablespoons chopped fresh dill
  • 1/2 cup reduced-fat cheese, grated
  • 80g mixed salad leaves, to serve

Method

  • Step 1
    Preheat oven to 180°C.
  • Step 2
    Melt 1 tablespoon reduced-fat spread in a saucepan over medium heat. Lay one sheet of filo out flat on a workbench. Brush with a little melted spread. Repeat layering with all 6 pieces of filo. Cut layered filo stack into 4 quarters.
  • Step 3
    Place each quarter of filo into 4 lightly greased 3/4-cup capacity holes in a Texas muffin pan (see Super News). Bake for 15 minutes, or until golden.
  • Step 4
    Meanwhile, cook kumara in a microwave-safe dish on HIGH (100%) power for 3 to 4 minutes, until just tender.
  • Step 5
    Melt remaining spread in a saucepan over medium heat. Add celery and leek. Cook for 3 to 4 minutes. Add flour and cook, stirring, for 1 minute. Add milk, whisking, and bring to the boil. Add fish and simmer for 3 to 4 minutes. Stir in kumara, dill and cheese.
  • Step 6
    Fill filo shells with fish mixture and serve with salad leaves.

  • Low fat

Nutrition

  • 1415 kj

    Energy

  • 13.5g

    Fat Total

  • 4.6g

    Saturated Fat

  • 2.8g

    Fibre

  • 23.6g

    Protein

  • 52.9mg

    Cholesterol

  • 380mg

    Sodium

  • 28.9g

    Carbs (total)

All nutrition values are per serve
  • Author: Alison Turner
  • Image credit: Louise Lister
  • Publication: Super Food Ideas

Source: taste.com.au

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