Corn and Flaked Fish Puff Pie
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
2450
calories
Calories
Nutritional values
1 tart contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 2,450 cal. | (117 %) | ||
| Protein | 135 g | (138 %) | ||
| Fat | 112 g | (97 %) | ||
| Carbohydrates | 223 g | (149 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22.1 g | (74 %) |
more nutritional values
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 17.5 μg | (88 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 67 μg | (112 %) | ||
| Vitamin B₁ | 1.2 mg | (120 %) | ||
| Vitamin B₂ | 1.8 mg | (164 %) | ||
| Niacin | 61.8 mg | (515 %) | ||
| Vitamin B₆ | 2.5 mg | (179 %) | ||
| Folate | 263 μg | (88 %) | ||
| Pantothenic acid | 6.2 mg | (103 %) | ||
| Biotin | 45.6 μg | (101 %) | ||
| Vitamin B₁₂ | 16.5 μg | (550 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 2,620 mg | (66 %) | ||
| Calcium | 902 mg | (90 %) | ||
| Magnesium | 396 mg | (132 %) | ||
| Iron | 10.9 mg | (73 %) | ||
| Iodine | 190 μg | (95 %) | ||
| Zinc | 10.5 mg | (131 %) | ||
| Saturated fatty acids | 38.8 g | |||
| Uric acid | 838 mg | |||
| Cholesterol | 728 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 2 Tbsps olive oil
- 4 scallions (cut into rings)
- 1 chili pepper (cut into thin strips)
- 2 ¼ cups sweet Corn (tinned and drained)
- 1 ¼ cups Tuna (tinned; drained and flaked)
- ¾ cup Cheese (e. g. Emmental; grated)
- 2 Tbsps Crème fraiche
- 2 Tbsps Chives
- 2 eggs
- ¾ cup milk
- 9 ozs frozen Filo dough (defrosted)
Preparation steps
1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Heat the oil in a pan and fry the spring onions/scallions and the chilli. Remove from the heat and add the sweetcorn and tuna. Season with salt and ground black pepper.
3.
Mix together the cheese, creme fraiche, chives, eggs and milk. Lay the filo pasty sheets on top of each other and roll out slightly bigger than the tart dish.
4.
Place the dough in the dish and let the edges overlap. Place the tuna on top and then add the egg mixture. Fold the edges over the filling and bake in the oven for approx. 30 minutes until golden brown.
