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Prawn and Fennel Filo Pastry

 
One serving costs about $3.54 One serving costs about $3.54

$3.54 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

3 pescetarian,pescatarian crust
spoonacular Score:58%

Spoonacular Score: 58%

 

You can never have too many crust recipes, so give Prawn and Fennel Filo Pastry a try. One portion of this dish contains roughly 24g of protein, 38g of fat, and a total of 703 calories. This recipe serves 3. For $3.54 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 1 would say it hit the spot. It is brought to you by Foodista. Head to the store and pick up pepper corns, cream, fennel seeds, and a few other things to make it today. It is a good option if you're following a pescatarian diet. From preparation to the plate, this recipe takes roughly roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 57%. This score is good. Similar recipes are Prawn & fennel cocktail, Quick prawn, fennel & tomato ragout, and Prawn Salad With Warm Fennel Recipe.

Ingredients

Servings:
15 sheets
15 sheets filo pastry
filo pastry
4 Tbsps
4 Tbsps sunflower oil
sunflower oil
7.06 oz
7.06 oz prawns
prawns
1 small
1 small fennel
fennel
1
1  red onion
red onion
4 cloves
4 cloves garlic
garlic
1 Tbsp
1 Tbsp fennel seeds
fennel seeds
some
some salt
salt
1 tsp
1 tsp black pepper
black pepper
2 Tbsps
2 Tbsps cream
cream
2 Tbsps
2 Tbsps butter
butter
2 Tbsps
2 Tbsps dried chilli
dried chilli
1 Tbsp
1 Tbsp white vineger
white vineger
15 sheets filo pastry
15 sheets
filo pastry
4 Tbsps sunflower oil
4 Tbsps
sunflower oil
7.06 oz prawns
7.06 oz
prawns
1 small fennel
1 small
fennel
1  red onion
1
red onion
4 cloves garlic
4 cloves
garlic
1 Tbsp fennel seeds
1 Tbsp
fennel seeds
some salt
some
salt
1 tsp black pepper
1 tsp
black pepper
2 Tbsps cream
2 Tbsps
cream
2 Tbsps butter
2 Tbsps
butter
2 Tbsps dried chilli
2 Tbsps
dried chilli
1 Tbsp white vineger
1 Tbsp
white vineger

Equipment

pastry brush
pastry brush
oven
oven
frying pan
frying pan
pastry brush
pastry brush
oven
oven
frying pan
frying pan


Instructions

Preheat the oven to 200C In a pan, on medium high heat, add in the onion, butter fennel and garlic and allow to go golden. Now add the prawns, salt, vinegar, pepper and fennel seeds and turn down the heat to medium and allow to simmer for about 20 minutes. Finally add the cream and the chilli and mix in thoroughly. Allow to simmer for another 10 minutes. Meanwhile, take your filo sheets take one and use a pastry brush to butter on the sunflower oil from edge to edge. Now place another sheet on top. Do this with 5 sheets. Now add a third of the prawn mixture into the centre (or less if the filo sheets are small) and oil the outer parts of the filo sheets. Bring the filo together like in the photos and tie with string to secure. Do this 2 more times until you have 3 parcels. Bake in the preheated oven for about 12 minutes Eat with a nice chilli sauce (of your choice)

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.54
Ingredient
15 sheets filo pastry
4 tablespoons sunflower oil
200 grams prawns
1 small fennel
1 red onion
4 cloves garlic
1 tablespoon fennel seeds
1 teaspoon black pepper
2 tablespoons cream
2 tablespoons butter
2 tablespoons dried chilli
Price
$3.05
$0.76
$4.00
$0.78
$0.37
$0.27
$0.68
$0.06
$0.16
$0.24
$0.26
$10.63

Tips

Health Tips

  • If you're following a vegan diet (or avoiding dairy), make sure the brand of dough you buy is suitable for your diet! Always read the labels carefully. Otherwise you can make your own from scratch and be 100% sure.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Confused by the different types of cream — Most differences arise from the fat content of the cream, and whether or not the cream has been "soured" by adding lactic acid bacteria to give it a tangy flavor.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
693k Calories
23g Protein
37g Total Fat
69g Carbs
20% Health Score
Limit These
Calories
693k
35%

Fat
37g
57%

  Saturated Fat
10g
66%

Carbohydrates
69g
23%

  Sugar
5g
6%

Cholesterol
141mg
47%

Sodium
727mg
32%

Get Enough Of These
Protein
23g
47%

Vitamin A
3105IU
62%

Vitamin E
8mg
56%

Manganese
1mg
51%

Vitamin B1
0.57mg
38%

Fiber
8g
35%

Selenium
23µg
34%

Phosphorus
304mg
30%

Vitamin B2
0.5mg
30%

Folate
117µg
29%

Iron
5mg
29%

Vitamin B3
5mg
27%

Potassium
874mg
25%

Copper
0.49mg
24%

Vitamin C
16mg
20%

Magnesium
73mg
18%

Vitamin K
16µg
16%

Calcium
146mg
15%

Vitamin B6
0.25mg
13%

Zinc
1mg
12%

Vitamin B5
0.68mg
7%

Vitamin D
0.21µg
1%

covered percent of daily need

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