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

Ingredients

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