Fish and Vegetable Tartlets

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Fish and Vegetable Tartlets
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Health Score:
82 / 100
1 hr 20 min.

Nutritional values

1 tart contains
(Percentage of daily recommendation)
Calorie632 cal.(30 %)
Protein29 g(30 %)
Fat44 g(38 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A1 mg(125 %)
Vitamin D4.3 μg(22 %)
Vitamin E5.6 mg(47 %)
Vitamin K130.4 μg(217 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.8 mg(132 %)
Vitamin B₆0.7 mg(50 %)
Folate135 μg(45 %)
Pantothenic acid1.5 mg(25 %)
Biotin13 μg(29 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C56 mg(59 %)
Potassium1,118 mg(28 %)
Calcium110 mg(11 %)
Magnesium121 mg(40 %)
Iron4 mg(27 %)
Iodine53 μg(27 %)
Zinc1.3 mg(16 %)
Saturated fatty acids17.3 g
Uric acid214 mg
Cholesterol113 mg
Complete sugar6 g


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
How healthy are the main ingredients?
TunaSpinachPine nutsolive oilgarlic cloveshallot

Preparation steps

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.
Preheat the oven to 190°C (170 fan) | 375°F | gas 5.
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.
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.
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.
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.