Fish Wrapped in Filo Recipe
Learn how to make fish wrapped in filo pastry with this easy recipe. Perfectly crispy and tender, ideal for any occasion!
Ingredients
For the Fish:
- 4 white fish fillets cod, haddock, or sea bass
- 8 sheets of filo pastry
- 2 tbsp olive oil or melted butter for brushing
- 1 tsp lemon zest
- 2 tbsp lemon juice
- 1 tsp Dijon mustard optional
- 1 tsp garlic powder
- 1 tsp dried oregano or fresh thyme
- ½ tsp salt
- ½ tsp black pepper
For the Filling (Optional):
- ½ cup baby spinach chopped
- ¼ cup feta cheese crumbled or cream cheese
- 2 tbsp sun-dried tomatoes chopped
Instructions
Preheat the Oven
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
Prepare the Fish
- Pat the fish fillets dry with a paper towel.
- Season with salt, black pepper, garlic powder, oregano, lemon zest, and lemon juice.
Prepare the Filo Pastry
- Lay one filo sheet on a clean surface and lightly brush with olive oil or melted butter.
- Place a second filo sheet on top and brush again. Repeat for all fillets.
Assemble the Parcels
- Place the seasoned fish fillet in the center of the filo stack.
- If using the optional filling, spread a small amount of chopped spinach, feta cheese, and sun-dried tomatoes on top.
- Fold the edges over the fish to form a secure parcel. Brush the top with more oil or butter.
Bake the Fish
- Place the wrapped fish on the prepared baking sheet, seam side down.
- Bake for 18–20 minutes or until the filo is golden brown and crispy.
Serve and Enjoy
- Let the fish rest for a minute before serving.
- Serve with a light salad, roasted vegetables, or a lemon yogurt sauce.
Notes
Nutrition Information (Per Serving)
- Calories: 320 kcal
- Total Fat: 12g
- Saturated Fat: 4g
- Protein: 28g
- Carbohydrates: 25g
- Fiber: 2g
- Sugar: 2g
- Sodium: 480mg