Tilapia Phyllo Pockets
Delight your taste buds with these elegant and flavorful Tilapia Phyllo Pockets, a sophisticated yet easy-to-make dish perfect for weeknight dinners or special occasions. Flaky tilapia fillets are nestled in a buttery blanket of crisp, golden phyllo dough and paired with a vibrant filling of sautéed spinach, red bell peppers, green onions, and zesty lemon. This recipe combines light, fresh ingredients with the delicate crunch of phyllo pastry, creating a harmonious blend of textures and flavors. Ready in under an hour, these pockets make an impressive entrée when served with a crisp side salad or your favorite dipping sauce. Experience the perfect balance of healthy and indulgent in every bite!
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 8 sheets phyllo dough sheets
- 6 tablespoons unsalted butter (melted)
- 2 cups spinach (fresh, roughly chopped)
- 1 medium red bell pepper (diced)
- 2 stalks green onions (sliced)
- 2 cloves garlic (minced)
- 2 teaspoons lemon zest
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 teaspoons olive oil
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Heat olive oil in a skillet over medium heat. Add garlic, red bell pepper, and green onions, cooking for 2-3 minutes until softened.
Stir in the chopped spinach and cook for an additional 2 minutes until wilted. Remove the skillet from heat and set the vegetable mixture aside to cool slightly.
In a small bowl, mix the vegetable mixture with lemon zest, salt, and black pepper.
Pat the tilapia fillets dry with paper towels and season lightly with a pinch of salt and black pepper on both sides.
Prepare a clean work surface for assembling the phyllo pockets. Lay out one sheet of phyllo dough and brush it lightly with melted butter. Lay a second sheet of phyllo dough on top and brush with melted butter again.
Place one tilapia fillet at the center of the phyllo sheets, then spoon a quarter of the vegetable mixture on top of the fillet.
Fold the sides of the phyllo sheets over the fillet and roll it up tightly to form a sealed pocket. Brush the outside with melted butter to ensure a golden finish. Repeat the process for the remaining fillets.
Place the prepared phyllo pockets onto the parchment-lined baking sheet, seam side down.
Bake in the preheated oven for 20-25 minutes, or until the phyllo is golden and crispy.
Remove from the oven and let cool slightly before serving.
Serve warm with a side salad, steamed vegetables, or your favorite dipping sauce. Enjoy!
Nutrition Facts
Calories |
406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.0 g | 29% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 97 mg | 32% | |
| Sodium | 552 mg | 24% | |
| Total Carbohydrate | 25.8 g | 9% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 1.6 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 56 mg | 4% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 602 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
