Halibut and Spinach Wrapped in Filo Recipe for Easy Meals
Discover a delicious halibut and spinach wrapped in filo recipe that's easy to make, healthy, and perfect for any occasion. Crispy, flavorful, and satisfying!
Ingredients
For the Filo Wrap:
- Filo pastry sheets – This is the key to the crispy golden-brown crust. You can find it in the frozen section of most grocery stores. Make sure to thaw it before use.
- Butter or olive oil – To brush on the filo pastry creating that irresistible crispy, buttery texture. You can use either depending on your preference.
For the Filling:
- Halibut fillets – Opt for fresh or frozen halibut cut into portions. This mild-flavored, lean fish is the perfect protein base for the dish.
- Fresh spinach – A handful of spinach will provide a nutrient-packed base for the filling. If fresh spinach isn’t available frozen works too—just make sure to thaw and drain it well.
- Feta cheese – Crumbled feta brings a rich tangy creaminess that complements the spinach and halibut beautifully.
- Garlic – A couple of minced garlic cloves will add a savory aromatic touch to the filling.
- Lemon zest – For a burst of fresh flavor a little lemon zest will brighten the whole dish.
- Salt and pepper – To taste of course. These seasonings are essential to bring out the best flavors in the halibut and spinach.
For the Finishing Touches:
- Egg wash optional – If you want an extra shiny finish on your filo, an egg wash will give it that beautiful, golden sheen. Just beat an egg and brush it on top of the filo before baking.
Instructions
Step 1: Prepare the Filling
- Sauté the spinach – In a large pan, heat a little bit of olive oil over medium heat. Add the fresh spinach and sauté until wilted (this should only take a couple of minutes). If you're using frozen spinach, make sure it’s thawed and thoroughly drained before adding it to the pan.
- Add the garlic – Once the spinach has wilted, add the minced garlic and sauté for an additional 30 seconds until fragrant.
- Combine the filling – In a bowl, mix the sautéed spinach and garlic with the crumbled feta cheese and lemon zest. Season with salt and pepper to taste. This mixture should be flavorful and slightly creamy. Set it aside while you prepare the fish.
Step 2: Prepare the Halibut
- Season the halibut – Lightly season the halibut fillets with salt and pepper on both sides. If you want to add a little extra flavor, you can drizzle a bit of olive oil or lemon juice over the fish.
- Pan-sear the fish (optional) – For an extra layer of flavor, you can quickly sear the halibut in a hot pan for 1-2 minutes per side. This step is optional but will add a lovely golden-brown crust to the fish. If you prefer, you can skip this and go straight to the wrapping.
Step 3: Assemble the Dish
- Prepare the filo pastry – Lay out a sheet of filo pastry on a clean surface. Apply a light layer of melted butter or olive oil. Place another sheet of filo over it and brush it once more. Repeat this process with 3-4 sheets of filo.
- Add the filling – Place a portion of the spinach and feta mixture in the center of the filo. Add a halibut fillet on top of the filling.
- Wrap the filo – Carefully fold the sides of the filo over the fish and spinach, then roll it up tightly, like a little parcel. Make sure the ends are sealed well to prevent the filling from spilling out during baking. Repeat with the remaining filo and filling.
Step 4: Bake the Dish
- Brush with egg wash – For an extra golden, glossy finish, brush the wrapped filo with an egg wash (simply beat an egg and use a pastry brush to coat the tops).
- Bake – Place the wrapped parcels on a baking sheet lined with parchment paper. Bake at 375°F (190°C) for 20-25 minutes or until the filo is crispy and golden. The halibut should be cooked through, and the filling should be bubbling gently inside.
Notes
Nutrition Information (per serving):
- Calories: 300 kcal
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Protein: 30g
- Carbohydrates: 8g
- Fiber: 3g
- Sugar: 1g
- Sodium: 300mg
- Cholesterol: 65mg
- Vitamin A: 20% DV
- Vitamin C: 15% DV
- Iron: 15% DV
- Calcium: 6% DV