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!

Course Main Course
Cuisine American, Greek, Mediterranean, Seafood
Keyword Phyllo fish oven baked
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
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


  1. 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.
  2. 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.

  3. Wrap sides of phyllo up to cover the fish. Brush with melted butter or olive oil. Salt to taste.
  4. Bake at 400 for 12 to 15 minutes, or until fish is cooked through, depending on thickness of fish.

Recipe Notes

Serve with roasted asparagus (also 15 minutes at 400) and a simple salad.

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