FILO PASTRY SHELLS FILLED WITH FISH AND VEGETABLES

  • 27/12/2015
  • Moderate difficulty
  • 4
  • 50 min

These easy-made filo pastry shells filled with tender white fish and vegetable combination will make a perfect addition to your festive dinner party.

Ingredients

  • 1 package frozen filo pastry (500 grams)
  • 1 egg yolk
  • 100 g onions
  • 250 g filet of white fish
  • 100 g Swiss chard
  • 100 g tomatoes
  • 100 g sweet red pepper
  • 2 cloves garlic
  • 1 tbsp parsley, chopped
  • 30 g raisins
  • 4 tbsp olive oil
  • 1 tbsp Vegeta

Preparation

  1. 1.
    Roll out the filo pastry. With a pastry cutter, cut 8 rounded shapes of pastry (9 cm in diameter). Cut a hole in the centre of 4 pastry shapes with a smaller-sized cutter.
  2. 2.
    Place 4 full pastry shapes in a baking tray. Brush with beaten egg yolk and place the other shapes with holes on top. Bake blind in the hot oven at 220 °C/gas mark 7 for about 15 minutes.
  3. 3.
    Cut and dice the sweet pepper and onion. Fry with 2 tablespoons of olive oil in a skillet or saucepan; add the minced garlic, diced tomatoes, raisins and one spoonof Vegeta.
  4. 4.
    Adding a little water as necessary, sauté for 10-15 minutes or until done. Add chopped Swiss chard and parsley leaves and stir to incorporate.
  5. 5.
    Cut the fish filet into strips and fry with the remaining olive oil in a skillet. Add the sautéed vegetables and stir to combine.

Serving

Fill the baked pastry shells with the fish and vegetable combination, and serve.

Little secret

Instead of dicing the onion, try slicing it into rings, sprinkling with salt to enhance the sweetness of the onion and frying it until nice and golden. Crispy fried onion rings will look nice and taste great with these fish and vegetable pasta shells.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 761 / 3.181 - -
Fat g 53,51 - -
- saturated fatty acids g 3,07 - -
- monounsaturated fatty acids g 11,48 - -
- polyunsaturated fatty acids g 2,52 - -
Carbohydrates g 47,96 - -
Dietary fibre g 2,05 - -
Salt g 0,20 0 0
Vitamin A μg 4.754,17 119 95
Niacin mg 9,13 65 46
Pantothenic acid mg 0,95 14 14
Potassium mg 477,21 13 13
Calcium mg 49,46 5 5
Phosphorous mg 214,61 27 27

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)