Because it combines the lean protein of the fish with the antioxidant-rich characteristics of mushrooms, this dish is a healthy option. Fish is an excellent source of omega-3 fatty acids, which are known to support heart health and reduce inflammation in the body.
A variety of vitamins, particularly B vitamins, which are critical for the synthesis of energy and proper brain function, are added by mushrooms. They also contain selenium, a powerful antioxidant that supports the immune system and helps protect the body from oxidative stress.
The use of phyllo dough instead of traditional pastry significantly reduces the calorie content, making this a lighter option for those looking to maintain a balanced diet.
Ingredients
4 fish fillets (such as cod, haddock, or sea bass)
Salt and pepper to taste
2 tablespoons of lemon juice
12 sheets of phyllo dough
1/4 cup of melted margarine or butter
1 1/2 tablespoons of corn flour
1/2 cup of cold chicken broth
3/4 cup of low-fat milk
1 1/2 cups of mushrooms, sliced
A pinch of nutmeg
Preparation
Preheat the oven to 180°C (350°F).
Before anything else, season the fish fillets with salt and pepper to enhance their flavor. Next, give them a quick squeeze of lemon juice.
Next, prepare the phyllo dough. Divide the dough into four groups, each consisting of three sheets. Brush each sheet lightly with melted margarine or butter to ensure a golden, crispy finish when baked.
Put a fillet of fish on top of each cluster of phyllo sheets. Fold the sheets over the fish, tucking in the edges to create a neat parcel. This wrapping technique not only helps retain the fish's moisture but also adds a delightful crunch to each bite.
Arrange the fish parcels seam-side down on a baking tray that has been lightly greased to prevent sticking. Bake the parcels in the preheated oven for 20 minutes, or until the phyllo is crisp and golden, and the fish is cooked through.
Make the mushroom sauce while the fish bakes. In a small bowl, mix the corn flour with cold chicken broth to form a smooth paste. This will help thicken the sauce without creating lumps.
Transfer the mixture to a saucepan, and gradually stir in the milk. Cook the sauce over medium heat, stirring continuously until it begins to thicken. This ought to take five minutes or so.
Once the sauce has thickened, add the sliced mushrooms and a pinch of nutmeg for a warm, earthy flavor. Continue cooking for another 3 minutes, allowing the mushrooms to soften and absorb the flavors.
To serve, pour the mushroom sauce generously over the baked fish parcels. The combination of the creamy sauce with the flaky fish and crispy phyllo creates a delicious and satisfying dish.
