Snap up these delish fish individual portions.
1 tsp olive oil
1 large red onion, halved, thinly sliced
2 parsnips, chopped
2 carrots, diagonally sliced
2 celery sticks, diagonally sliced
2 carisma potatoes, chopped
2 garlic cloves, finely chopped
60ml (1/4 cup) water
40g (1/4 cup) wholemeal plain flour
560ml (21/4 cups) low-fat milk
60g (1/2 cup) reduced-fat grated vintage cheddar
2 tsp wholegrain mustard
Finely grated zest of 1 lemon
Freshly ground black pepper
600g boneless, skinless snapper fillets, cut into bite-size pieces
6 sheets filo pastry
Olive oil cooking spray
Heat the oil in a large non-stick frying pan over medium. Add the onion, parsnips, carrots, celery, potatoes and garlic. Cook, stirring often, for 4 minutes. Add water, cover and cook for 10-15 minutes or until vegetables are just tender.
Add flour to the pan and cook, stirring, for 1 minute. Remove pan from the heat and gradually stir in milk. Return to the heat and cook, stirring, until sauce thickens and comes to a simmer. Simmer, uncovered, for 5 minutes. Remove from heat and stir in cheese, mustard, lemon zest and pepper. Stir in the fish. Divide mixture between 4 x 500ml (2-cup) ovenproof dishes. Set aside for 30 minutes to cool slightly.
Preheat oven to 180°C (fan-forced). Lay out 1 piece of filo pastry on a clean surface. Spray with cooking spray, then cut crossways into about 8 strips. Scrunch up pieces and arrange on top of 1 pie. Repeat spraying, cutting and scrunching remaining 5 sheets of filo (you will need about 11/2 sheets to cover each pie).
Bake pies for 20-25 minutes or until pastry tops are golden brown. Serve immediately.
PER SERVE 2250kJ, protein 48g, total fat 16.4g (sat. fat 4.8g), carbs 45g, fibre 8g,
sodium 511mg • Carb exchanges 3 • GI estimate low