Fish and Vegetable Tartlets

0
Average: 0 (0 votes)
(0 votes)
Fish and Vegetable Tartlets
share Share
print
bookmark_border Copy URL
Health Score:
Health Score
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
668
calories
Calories

Nutritional values

1 tart contains
(Percentage of daily recommendation)
Calorie668 kcal(32 %)
Protein46.51 g(47 %)
Fat32.56 g(28 %)
Carbohydrates56.38 g(38 %)
Sugar added0 g(0 %)
Roughage15.91 g(53 %)
Vitamin A5,198.04 mg(649,755 %)
Vitamin D1.7 μg(9 %)
Vitamin E12.77 mg(106 %)
Vitamin B₁0.87 mg(87 %)
Vitamin B₂1.3 mg(118 %)
Niacin34.93 mg(291 %)
Vitamin B₆2.16 mg(154 %)
Folate1,095.85 μg(365 %)
Pantothenic acid1.06 mg(18 %)
Biotin13.13 μg(29 %)
Vitamin B₁₂2.03 μg(68 %)
Vitamin C185.87 mg(196 %)
Potassium4,072.12 mg(102 %)
Calcium565.56 mg(57 %)
Magnesium480.41 mg(160 %)
Iron17.34 mg(116 %)
Iodine10.2 μg(5 %)
Zinc3.86 mg(48 %)
Saturated fatty acids13.76 g
Cholesterol86.89 mg
Author of this recipe:
How healthy are the main ingredients?
shallotgarlicSpinachTunatomato

Ingredients

for
4
Ingredients
1 cup
0.333 cup
2 tablespoons
1
shallot (finely chopped)
1 clove
garlic (crushed)
6 cups
fresh, young Spinach (washed)
2 tablespoons
1 ½ cups
Tuna (in olive oil, drained)
10
cherry tomatoes (halved)
3 tablespoons

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.