Fish and Vegetable pastry shells

  • 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

  • 500 g frozen filo pastry sheets
  • 1 egg yolk
  • 4 tbsp olive oil
  • 100 g onions, diced
  • 100 g sweet red pepper, chopped
  • 2 cloves garlic, crushed
  • 100 g tomatoes, diced
  • 30 g raisins
  • 1 tbsp Vegeta Delight vegetable stock powder
  • 100 g Swiss chard, chopped
  • 1 tbsp parsley, chopped
  • 250 g filet of white fish, cut in strips

Preparation

  1. 1.
    Preheat the oven at 220 ° C.
  2. 2.
    Separate the filo pastry sheets and cut 8 rounded shapes of pastry (roughly 9 cm in diameter – using a cup makes this easier).
  3. 3.
    Using a smaller cup press down in the middle of 4 pastry circles, creating a hole. Set aside.
  4. 4.
    In a small bowl mix the egg.
  5. 5.
    Line a baking tray with baking paper and place 4 pastry circles (without the hole) on it. Brush over with the egg and over the top place the pastry circles with the hole. Bake for 15 minutes.
  6. 6.
    In a saucepan heat up 2 tablespoons of olive oil, add onion and red pepper, garlic, tomatoes, raisins and Vegeta Delight vegetable stock and sauté for about 10-15 minutes. Add cups of water if necessary.
  7. 7.
    Add Swiss chard and parsley leaves and stir through.
  8. 8.
    In a pan heat up the remaining olive oil and fry the fish fillets until golden in colour.
  9. 9.
    Add the sautéed vegetables and stir gently.
  10. 10.
    Fill the baked pastry sheets with the fish and vegetable mixture and serve.

Tip

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

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 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 - -
Sodium 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.)