Corn and Flaked Fish Puff Pie

0
Average: 0 (0 votes)
(0 votes)
Corn and Flaked Fish Puff Pie
share Share
print
bookmark_border Copy URL
Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
188
calories
Calories

Nutritional values

1 tart contains
(Percentage of daily recommendation)
Calorie188 kcal(9 %)
Protein11.97 g(12 %)
Fat8.3 g(7 %)
Carbohydrates16.21 g(11 %)
Sugar added0 g(0 %)
Roughage0.65 g(2 %)
Vitamin A67.2 mg(8,400 %)
Vitamin D1.05 μg(5 %)
Vitamin E1.05 mg(9 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.21 mg(19 %)
Niacin8.45 mg(70 %)
Vitamin B₆0.28 mg(20 %)
Folate39.53 μg(13 %)
Pantothenic acid0.36 mg(6 %)
Biotin0.46 μg(1 %)
Vitamin B₁₂0.94 μg(31 %)
Vitamin C11.47 mg(12 %)
Potassium243.31 mg(6 %)
Calcium104.65 mg(10 %)
Magnesium24.87 mg(8 %)
Iron1.16 mg(8 %)
Iodine13.61 μg(7 %)
Zinc0.55 mg(7 %)
Saturated fatty acids3.02 g
Cholesterol50.97 mg

Ingredients

for
1
Ingredients
2 tablespoons olive oil
4 scallions (cut into rings)
1 chile 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 tablespoons Crème fraiche
2 tablespoons Chives
2 eggs
¾ cup milk
9 ounces frozen Filo dough (defrosted)
How healthy are the main ingredients?
TunaCornolive oilChivesegg

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.