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Ингредиенты
- 250 gm Each Salmon and Monkfish
- 1 Tbsp. Butter
- 150 gm Minced Spring Onions, (including green tops)
- 125 gm Sliced Small Mushrooms
- 1 x Lemon
- 2 Tbsp. Minced Parsley
- 1 1/2 tsp Dry Dill
- 3 x Hard Boiled Large eggs
- 250 gm Rice, (cooked in fish stock with a knob of butter added)
- 10 sht Filo Pastry, (10 to 12) Lowfat sour cream Melted Butter, (for brushing sheets of filo)
Инструкции
- 1. Heat the 2 tbsp butter in a frying pan and add in the spring onions. Fry gently for 2 min.
- 2. Add in the mushrooms and a squeeze of lemon juice, and cook for a minute or possibly so or possibly till the mushrooms into a bowl.
- 3. The salmon and monkfish have already been cooked but are just underdone.
- Remove any skin and bones and break the fish up into large chunks.
- 4. Add in to the bowl of onions and mushrooms, along with 1 tsp of grated lemon rind, the parsley and dill and the cooked rice.
- 5. Gently stir everything together so as not to break up the fish, moisten with a little lowfat sour cream.
- 6. Add in salt and fresh grnd pepper.
- 7. To assemble the pastry, brush one sheet of filo with melted butter and lay it on a work surface.
- 8. Brush the second sheet and lay it on top of the first one so which they overlap in the centre. Repeat this till all 10 (or possibly 12) sheets have been used up and you are left with a nice rectangle with is thicker in the centre.
- 9. Spoon some of the mix down the centre of the sheet of pastry, leaving a gap of about 3 inches at the top and bottom.
- 10. Slice the hard boiled Large eggs and lay over the fish mix. Do this till all the Large eggs have been use up, ending with a layer of fish.
- 11. Take one long side of the pastry and fold over the pie filling. Brush with more melted butter, and then fold over the remaining side of the pastry and fit snugly.
- 12. Brush again with melted butter. Any pastry Large eggs should be tucked under the pie. Fold the pastry at the top and bottom of the pie underneath it.
- 13. Carefully lift the pie onto a greased baking tray and cook in a preheated oven set at 180 c / 350 f / Gas Mark 4 for 35 - 40 min, till golden.
- 14. If they pastry appears to be overcooking, cover with a piece of cooking foil.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 299g | |
| Recipe makes 4 servings | |
| Calories 356 | |
| Calories from Fat 144 | 40% |
| Total Fat 16.1g | 20% |
| Saturated Fat 5.1g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 198mg | 66% |
| Sodium 119mg | 5% |
| Potassium 758mg | 22% |
| Total Carbs 22.45g | 6% |
| Dietary Fiber 1.8g | 6% |
| Sugars 1.95g | 1% |
| Protein 29.41g | 47% |
