Tilapia Phyllo Pockets Recipe

Posted by
Rate It!
Tilapia Phyllo Pockets
Add your photo!
Ingredients
11
Count
Nutrition
721
Calories
Total time
45
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Preheat oven to 350°.
  2. Place sesame seeds on parchment lined baking pan.
  3. Roast in oven about 10 to 12 minutes, until brown.
  4. Remove from oven and set aside.
  5. Meanwhile, heat 1 tsp olive oil in a skillet.
  6. Sear fish in olive oil, until almost cooked through, about 3 minutes per side.
  7. Remove from skillet, saute onions and portabello mushrooms until onions are opaque.
  8. Fold phyllo dough in half and cut so that you have 8 sheets.
  9. Layer the phyllo, brushing each layer with melted butter.
  10. Use 4 1/2 sheets for each pocket.
  11. Place each piece of fish onto the layer of phyllo.
  12. Spread onion and mushroom evenly over each piece of fish.
  13. Sprinkle garlic powder and coriander over each piece of fish.
  14. Fold the phyllo dough around each piece to form a pocket.
  15. Place folded side down on parchment lined baking sheet.
  16. Brush each pocket with beaten egg and 1 tbsp water.
  17. Sprinkle toasted sesame seeds on top of each pocket.
  18. Bake on middle rack for 13 to 15 minutes util phyllo pastry is golden brown.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 720.54 Kcal (3017 kJ)
Calories from fat 550.71 Kcal
% Daily Value*
Total Fat 61.19g 94%
Cholesterol 218.03mg 73%
Sodium 278.78mg 12%
Potassium 266.32mg 6%
Total Carbs 30.67g 10%
Sugars 1.19g 5%
Dietary Fiber 3.83g 15%
Protein 15.54g 31%
Vitamin C 2.4mg 4%
Vitamin A 13.1mg 436%
Iron 4.5mg 25%
Calcium 196.1mg 20%
Amount Per 100 g
Calories 328.3 Kcal (1375 kJ)
Calories from fat 250.92 Kcal
% Daily Value*
Total Fat 27.88g 94%
Cholesterol 99.34mg 73%
Sodium 127.02mg 12%
Potassium 121.34mg 6%
Total Carbs 13.97g 10%
Sugars 0.54g 5%
Dietary Fiber 1.74g 15%
Protein 7.08g 31%
Vitamin C 1.1mg 4%
Vitamin A 6mg 436%
Iron 2mg 25%
Calcium 89.3mg 20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 18.7
    Points
  • 20
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top