Fish and Salad Flatbreads

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Fish and Salad Flatbreads
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
153
calories
Calories

Nutritional values

1 <none> contains
(Percentage of daily recommendation)
Calorie153 kcal(7 %)
Protein12.9 g(13 %)
Fat5.81 g(5 %)
Carbohydrates11.96 g(8 %)
Sugar added0.52 g(2 %)
Roughage0.15 g(1 %)
Vitamin A30.48 mg(3,810 %)
Vitamin D0.66 μg(3 %)
Vitamin E0.21 mg(2 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.14 mg(13 %)
Niacin10.23 mg(85 %)
Vitamin B₆0.35 mg(25 %)
Folate29.94 μg(10 %)
Pantothenic acid0.21 mg(4 %)
Biotin0.43 μg(1 %)
Vitamin B₁₂0.81 μg(27 %)
Vitamin C1.24 mg(1 %)
Potassium213.67 mg(5 %)
Calcium78.97 mg(8 %)
Magnesium21.26 mg(7 %)
Iron1.08 mg(7 %)
Zinc0.43 mg(5 %)
Saturated fatty acids1.58 g
Cholesterol18.83 mg

Ingredients

for
1
For the dough
1.333 cups all-purpose flour (plus extra for dusting)
ounce active dry yeast
½ teaspoon salt
½ tablespoon superfine caster sugar
4 teaspoons olive oil
½ cup warm water (roughly 45c)
For the topping
cup olive oil
1 tablespoon tomato puree
½ cup cherry tomatoes
½ cup Parmesan (shaved)
1 ⅔ cups canned Tuna (drained)
1 ½ cups Arugula
1 tablespoon baby Caper (drained)
How healthy are the main ingredients?
TunatomatoParmesanArugulaolive oilolive oil

Preparation steps

1.
Preheat the oven to 220°C (200 fan) | 425°F | gas 7.
2.
Combine the flour, salt, yeast and sugar in a large mixing bowl. Mix in the oil and water to form a dough, bringing it together with your hands, then kneading gently on a lightly floured surface for a few minutes until even.
3.
Roll out into a 50 cm x 25 cm rectangle, roughly 1 cm thick. Arrange on a baking tray and spread the base lightly with the tomato puree. Top with the cherry tomatoes and tuna chunks. Season well then drizzle with the olive oil.
4.
Bake for 16-20 minutes until the base is golden, crispy and cooked. Remove and top with the baby capers, Parmesan and rocket leaves before serving.