Phyllo Fish


My “1/2 Greek” heritage is coming out here. I grew up eating spanikopita, the Greek spinach pie made with phyllo. Phyllo is unleavened wheat pastry dough that comes frozen in paper-thin sheets. Alas, low carb or gluten free, it is not. It is a processed, refined wheat flour product, but it can fit into a lower-carb lifestyle when eaten occasionally since it is a traditional food and a vehicle for a whole food like fish. Therefore, we eat phyllo infrequently (maybe 2 to 3 times a year.) This recipe is modified from a recipe shared by a friend years ago when my kids were toddlers, and it is very family friendly and versatile.

Phyllo Fish

This is a family-friendly way to serve fish to finicky eaters!
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine American, Greek, Mediterranean, Seafood
Servings 4


  • 1/2 box phyllo dough you'll use 2 or 3 layers per serving of fish
  • 4 4-ounce pieces of flounder or other wild caught, white fish
  • 2 ½ cups fresh spinach leaves raw
  • 1/2 cup ½ cup feta or Boursin cheese
  • 3 tablespoons butter or olive oil


  • Layer 2 to 3 sheets of phyllo dough, spraying with olive oil mister between each layer. (Each layer has about 7 grams of carbs, so I use as few as possible.) To prevent remaining phyllo from drying out while wrapping each piece of fish, fold plastic package back on unused phyllo and cover with a wet paper towel.
  • Place a 4- to 5- ounce piece of fish in center of phyllo. Top with about 1/2 cup handful of raw spinach leaves and about 1 tablespoon of feta or Boursin cheese.
  • Wrap sides of phyllo up to cover the fish. Brush with melted butter or olive oil. Salt to taste.
  • Bake at 400 for 12 to 15 minutes, or until fish is cooked through, depending on thickness of fish.


Serve with roasted asparagus (also 15 minutes at 400) and a simple salad.
Keyword Phyllo fish oven baked

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