|4 tsp||Canola or olive oil||20 mL|
|½ cup||Finely chopped onion||125 mL|
|2||Cloves garlic, minced||2|
|½ tsp||Freshly ground black pepper||2 mL|
|3 cups||Lightly packed roughly chopped spinach||750 mL|
|¼ cup||Crumbled feta cheese||60 mL|
|1||Skinless trout fillet (about 1 lb/ 500g)||1|
|Vegetable cooking spray|
|4||Sheets frozen phyllo pastry, thawed||4|
- Preheat oven to 400 F (200 C). Grease a rimmed baking sheet.
In a large skillet, heat 1 tsp (5 mL) oil over medium heat. Sauté onion for 3-4 minutes or until softened. Add garlic and pepper; sauté for 30 seconds. Add spinach, one handful at a time, stirring until wilted before adding in the next handful. Add up to ¼ cup (60 mL) water to help the wilting if necessary. Once all of the spinach is wilted, remove pan from heat and stir in cheese. Transfer to a medium bowl and set aside.
- Wipe out skillet, place over medium high heat and add the remaining oil. Sear trout fillet, turning once, for about 1 minute per side (do not cook all the way through). Remove from heat.
- Spray a work surface lightly with cooking spray. Lay 1 sheet of phyllo on greased surface and spray pastry sheet evenly with cooking spray. Carefully cover with a second sheet of pastry and spray with cooking spray. Repeat with the remaining 2 phyllo sheets. Place seared trout in the center of phyllo and top evenly with spinach mixture. Carefully fold bottom edge of phyllo over fish, fold in sides and then fold down to form a loose package. Place seam side down on prepared baking sheet and spray top with cooking spray.
- Bake in preheated oven for 15 to 20 minutes or until pastry is golden and fish flakes easily when tested with a fork.
Nutrients per serving
|Saturated Fat||4.0 g|
|Sodium||279 mg (12% DV)|
|Fibre||1 g (4% DV)|
|Iron||2.1 mg (15% DV)|
|Calcium||163 mg (15% DV)|
|Very high in: magnesium, vitamin C, and folate
High in: zinc, vitamin A and vitamin B6
Diabetes Food Choice Values Per Serving:
3 ½ Meat & Alternatives
© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Dec. 16, 2014