Fish and Vegetable Tartlets
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
632
calories
Calories
Nutritional values
1 tart contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 632 cal. | (30 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 4.3 μg | (22 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 130.4 μg | (217 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,118 mg | (28 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 17.3 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 113 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup all-purpose flour
- 0.333 cup butter
- 2 Tbsps olive oil
- 1 shallot (finely chopped)
- 1 clove garlic cloves (crushed)
- 6 cups fresh, young Spinach (washed)
- 2 Tbsps Crème fraiche
- 1 ½ cups Tuna (in olive oil, drained)
- 10 cherry Tomatoes (halved)
- 3 Tbsps Pine nuts
Preparation steps
1.
To make the pastry, rub the butter into the flour with a pinch of salt until the mixture resembles fine breadcrumbs. Stir in enough cold water to bring the pastry together into a pliable dough and chill for 30 minutes.
2.
Preheat the oven to 190°C (170 fan) | 375°F | gas 5.
3.
Roll out the pastry on a floured surface and use it to line four individual tartlet cases. Trim the edges, leaving a 1cm overhang to allow for shrinkage. Prick the pastry all over with a fork, line with non-stick baking paper and fill with baking beans or rice.
4.
Bake the cases for 10 minutes then remove the paper and baking beans. Return to the oven for 5 minutes or until golden and crisp.
5.
Meanwhile, heat the olive oil in a large sauté pan and fry the shallot without colouring for 2 minutes. Add the garlic and cook for 30 seconds then add half of the spinach. Stir until it starts to wilt then add the rest of the spinach. Continue to stir until it has all wilted then tip it into a sieve and squeeze out any liquid with the back of a spoon. Return it to the pan, stir in the crème fraiche and season with salt and pepper.
6.
Spoon the spinach into the pastry cases and flake over the tuna. Top with the halved tomatoes and sprinkle with pine nuts, then return the tarts to the oven for 10 minutes to heat through and toast the tops.
