Glen’s Seafood in Filo Baskets (Low Fat)

I remember the first time I made these seafood filo baskets. It was for a small dinner party, and I was determined to impress. I envisioned elegant little parcels of the ocean, light and flaky, a world away from heavy, cream-laden seafood dishes. The aroma of the shallots and lemon mingling with the delicate scent of the prawns filled my kitchen, a promise of the deliciousness to come. There was a slight mishap when I nearly burned the filo, but, even with a slightly too golden top, they were a hit, and this recipe has remained a favorite ever since.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Servings: 2
• Yield: 2 baskets
• Dietary Type: Low Fat

Ingredients

• 2 sheets phyllo pastry
• 250 g prawns (or mixed seafood such as calamari, prawns, scallops, and fish)
• 3-4 teaspoons butter
• 2 tablespoons flour
• 1 1/4 cups evaporated skim milk, plus up to 1/4 cup more if needed
• 4-6 shallots, sliced
• 2 tablespoons lemon juice
• Salt & pepper to taste
• 1/2 cup low-fat cheese, grated
• 1 pinch tarragon, to taste (not too much!)
• Olive oil spray

Equipment Needed

• 2 ramekins
• Small saucepan
• Baking sheet
• Oven

Instructions

1. Preheat your oven to 200°C (approximately 400°F).
2. Lightly grease the ramekins.
3. Cut the phyllo pastry sheets into quarters. You will have eight squares total.
4. Layer the phyllo squares diagonally in the prepared ramekins, using 4 squares for each ramekin. Between each layer, lightly spray with olive oil. This will help create crispy, flaky layers.
5. Before adding the filling, bake the filo baskets in the preheated oven for 10 minutes, or until lightly golden brown. Keep a close eye on them to prevent burning.
6. While the filo baskets are baking, prepare the white sauce. In a small saucepan, melt the butter over medium heat.
7. Stir in the flour until smooth and cooked, creating a roux. This step is essential for preventing a lumpy sauce.
8. Gradually add the evaporated skim milk, stirring constantly to prevent lumps from forming. It’s best to add the milk in small increments, allowing the sauce to thicken slightly before adding more.
9. Continue stirring until the sauce has thickened. If the sauce is too thick, add the extra 1/4 cup of evaporated skim milk until you reach your desired consistency.
10. Add the seafood of your choice (prawns, mixed seafood), sliced shallots, salt, pepper, and lemon juice to the white sauce.
11. Cook the seafood until it’s just done. Overcooking will make it rubbery, so aim for tender and opaque. Be careful not to overcook, as the seafood will continue to cook in the oven.
12. Remove the filo baskets from the oven.
13. Pour the seafood mixture into the baked filo baskets, dividing it evenly between the two.
14. Sprinkle each basket generously with low-fat cheese.
15. Return the filled baskets to the oven and bake for another 10 minutes, or until the cheese is melted and lightly golden brown.
16. Sprinkle a pinch of tarragon over each basket before serving.

Expert Tips & Tricks

• Using refrigerated filo pastry makes it easier to handle. Frozen filo needs to be thawed properly and can be prone to tearing.
• Don’t be afraid to experiment with the seafood. While prawns are a classic choice, you can use a mix of calamari, scallops, and white fish. Ensure that the pieces are roughly the same size for even cooking.
• If you want a richer flavor, consider adding a splash of dry white wine to the white sauce while it’s cooking.
• To avoid a soggy base, ensure the filo baskets are thoroughly baked before adding the filling. The spraying of olive oil also helps with the crispiness.
• If you are preparing these in advance, you can bake the filo baskets and make the sauce ahead of time. Keep them separate until just before baking the finished dish.

Serving & Storage Suggestions

Serve Glen’s Seafood in Filo Baskets immediately while the filo is still crispy and the filling is hot. A side of steamed rice complements the dish perfectly. You can also add a fresh green salad for a light and refreshing accompaniment.

Leftovers can be stored in the refrigerator in an airtight container for up to 2 days. Be aware that the filo pastry will soften as it sits, but the flavor will still be delicious. To reheat, preheat your oven to 180°C (350°F) and bake for about 10-15 minutes, or until heated through. Microwaving is not recommended as it will make the filo very soggy. I don’t recommend freezing this dish because the filo pastry will become very soggy upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	439 kcal	N/A
Total Fat	11 g	16%
Saturated Fat	6 g	28%
Cholesterol	186 mg	61%
Sodium	1241 mg	51%
Total Carbohydrate	44 g	14%
Dietary Fiber	1 g	2%
Sugars	19 g	N/A
Protein	40 g	80%

Variations & Substitutions

• Gluten-Free: While filo pastry is traditionally made with wheat flour, you might find gluten-free filo in specialty stores. Alternatively, you can create individual pie crusts using gluten-free flour for a similar effect.
• Dairy-Free: Substitute the evaporated skim milk with unsweetened almond or oat milk and use a dairy-free cheese alternative. Be mindful that the flavor and texture may differ slightly.
• Vegetarian: Replace the seafood with sautéed mushrooms, zucchini, and bell peppers for a delightful vegetarian option.
• Spicy: Add a pinch of red pepper flakes or a dash of hot sauce to the white sauce for a spicy kick.

FAQs (Frequently Asked Questions)

Q: Can I use frozen prawns instead of fresh?
A: Yes, frozen prawns work perfectly well. Just ensure they are fully thawed and patted dry before adding them to the white sauce.

Q: How do I prevent the filo pastry from drying out while I’m working with it?
A: Keep the stack of filo pastry covered with a damp tea towel to prevent it from drying out and becoming brittle.

Q: Can I make this ahead of time?
A: You can prepare the filo baskets and the seafood filling separately in advance. Just combine them and bake before serving for the best results.

Q: What other herbs can I use besides tarragon?
A: Fresh dill, parsley, or chives also complement the seafood flavor nicely.

Q: Is it possible to make this recipe with puff pastry instead of filo pastry?
A: Yes, you can use puff pastry, but the texture will be different – richer and flakier. You’ll also need to adjust the baking time accordingly.

Final Thoughts

Glen’s Seafood in Filo Baskets is a dish that’s as elegant as it is easy to prepare. It’s a celebration of simple flavors and textures that come together beautifully. Don’t hesitate to experiment with different seafood combinations or herbs to make it your own. I urge you to try this recipe, and I’m certain you’ll find it becomes a cherished addition to your repertoire. I would love to hear your thoughts and any adaptations you make along the way. Perhaps a chilled glass of crisp white wine would make the perfect companion!