Glens Seafood In Filo Baskets Low Fat Recipes

GLEN'S SEAFOOD IN FILO BASKETS (LOW FAT)

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.

BREADED GARLIC AND DILL FISH - LOW FAT

Steps:

• Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
• This step is optional, but it adds a nice flavor.
• Increase oven temperature to 400 degrees.
• Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
• In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
• In a separate bowl, lightly beat the egg whites.
• Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
• Be sure to coat both sides evenly.
• Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
• Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
• Serve with fresh lemon wedges.

PORTUGUESE FISH STEW

Steps:

• Heat the oil in a heavy 4 to 6-quart pot over medium flame. Add the onions, garlic, and sausage; cook, stirring with wooden spoon, until the sausage renders out some of its fat and the onions are soft.
• Toss in the herbs and then the potatoes, stir that around for a minute to coat in the oil. Pour in the chicken broth and bring up to a simmer.
• Add the kale, season with salt and pepper. Cover and simmer for 10 minutes until the potatoes are nearly tender.
• Uncover the pot and add the clams; simmer, covered, for 15 minutes until the clams open. Add the fish and continue to cook for another 3 to 5 minutes until the fish is cooked. Garnish with chopped parsley and drizzle with olive oil.

SEAFOOD FILO PIE

Steps:

• Preheat oven to 180°C Bring the water to a simmer in a large frying pan on a low heat. Add all the seafood, bay leaf and sliced onion and poach for 5 minutes, covered, until just opaque. Remove the seafood and strain liquid reserving one cup full.
• Melt the butter in a heavy based saucepan on medium heat. Stir in the flour and cook stirring for a minute. Gradually add the milk and reserved poaching liquid stirring continuously. Simmer for a few minutes until thickened. Stir in the seafood, green onions and dill. Season to taste. Spoon into an 8 cup pie dish.
• Lay filo sheets on a flat surface. Spray every 2 layers with oil. Cut pastry into a round or square (depends on your dish) cut 1 cm larger than the dish.Top seafood mixture with filo sheets, spray with oil and bake for 35 minutes (until the pastry is golden). Serve with a simple green salad.

CHICKEN IN FILO BASKETS (LOW FAT)

Steps:

• Layer each filo sheet diagonally in greased ramekins, spraying lightly between each sheet with olive oil spray - 4 quarters for each ramekin.
• Give each ramekin a final quick spray then bake for 10 minutes at 200degC (400degF).
• Melt butter for white sauce, stir in flour and cook stirring all the time until smooth.
• Add milk slowly, stir until thickened then add shallots, pepper, salt, lemon juice and cooked chicken; heat through.
• Spoon chicken mixture into filo baskets, sprinkle with cheese and serve with rice.

BOUGATSA (CHEESE FILLED FILO PASTRY)

Steps:

• In a large bowl, combine the cheese, sugar, eggs and vanilla and beat with a mixer till creamy smooth.
• Brush the bottom of a 10x14x2 inch baking pan or dish with the butter. Have ready the filo sheets, keeping them covered with plastic wrap to prevent them from drying out. Lay a filo sheet in the bottom of the pan and brush with butter. Repeat, brushing with butter, 5 more times.
• Pour the filling mixture over the stacked and buttered filo sheets. Drizzle the filling with a little melted butter, then layer 5 more filo sheets on top, again brushing each sheet.
• Cover the pan and refrigerate until the butter firms up. Can be pre-assembled up to this point.
• Preheat the oven to 375 degrees F.
• With a sharp knife, score the surface of the pastry through the top 5 sheets of filo dough into 10 diamonds or rectangles. Bake until golden brown, 35 to 40 minutes. Transfer pastry to a rack and let cool for 10 minutes. Cut along the score marks and finish allowing to cool until warm or to room temperature. Dust with powdered sugar and serve.