Directions:
- Cut filo sheets into quarters and layer diagonally in greased ramekins, spraying with olive oil in between layers - 4 squares for each ramekin dish.
- Spray before cooking in 200c oven 10 minutes.
- Make white sauce by melting butter then stirring in flour until smooth and cooked.
- Add milk slowly, stir until thickened.
- Add seafood of choice, shallots, pepper and salt, lemon juice, cook until done (not too long).
- Pour seafood in filo baskets.
- Sprinkle each basket with cheese and serve with rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 632.39 Kcal (2648 kJ) | ||
| Calories from fat | 181.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.13g | 31% | |
|---|---|---|---|
| Cholesterol | 241.9mg | 81% | |
| Sodium | 1202.45mg | 50% | |
| Potassium | 1585.84mg | 34% | |
| Total Carbs | 72.06g | 24% | |
| Sugars | 34.93g | 140% | |
| Dietary Fiber | 9.29g | 37% | |
| Protein | 45.23g | 90% | |
| Vitamin C | 31.9mg | 53% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 3.3mg | 19% | |
| Calcium | 505.4mg | 51% | |
| Amount Per 100 g | |||
| Calories | 97.86 Kcal (410 kJ) | ||
| Calories from fat | 28.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.11g | 31% | |
|---|---|---|---|
| Cholesterol | 37.43mg | 81% | |
| Sodium | 186.08mg | 50% | |
| Potassium | 245.41mg | 34% | |
| Total Carbs | 11.15g | 24% | |
| Sugars | 5.41g | 140% | |
| Dietary Fiber | 1.44g | 37% | |
| Protein | 7g | 90% | |
| Vitamin C | 4.9mg | 53% | |
| Iron | 0.5mg | 19% | |
| Calcium | 78.2mg | 51% | |
* 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.
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