Fish and Veggie Pastry Bake

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Fish and Veggie Pastry Bake
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Difficulty:
moderate
Difficulty
Preparation:
1 hr 40 min.
Preparation
Calories:
485
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie485 kcal(23 %)
Protein20.92 g(21 %)
Fat23.06 g(20 %)
Carbohydrates49.15 g(33 %)
Sugar added0 g(0 %)
Roughage3.54 g(12 %)
Vitamin A45.03 mg(5,629 %)
Vitamin D0.33 μg(2 %)
Vitamin E1.23 mg(10 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.28 mg(25 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.36 mg(26 %)
Folate85.21 μg(28 %)
Pantothenic acid0.46 mg(8 %)
Biotin0.88 μg(2 %)
Vitamin B₁₂0.98 μg(33 %)
Vitamin C25.96 mg(27 %)
Potassium530.94 mg(13 %)
Calcium32.25 mg(3 %)
Magnesium45.23 mg(15 %)
Iron2.41 mg(16 %)
Iodine10.7 μg(5 %)
Zinc0.65 mg(8 %)
Saturated fatty acids4.59 g
Cholesterol56.95 mg

Ingredients

for
6
Ingredients
12 ounces ready-rolled Shortcrust
plain flour (for dusting)
3 tablespoons olive oil
1 small egg (beaten)
2 cups chunk, light Canned tuna (drained)
1 large zucchini (seeded and diced)
1 red pepper (seeded and diced)
1 large Eggplant (diced)
1 onion (chopped)
2 cloves garlic (minced)
salt
peppers
How healthy are the main ingredients?
olive oilgarliceggzucchiniEggplantonion

Preparation steps

1.
Pre-heat the oven to 190°C | 375F | gas 5.
2.
Heat the olive oil in a large, heavy-based saucepan over a medium heat. Sweat the onion and garlic for 5-6 minutes, stirring occasionally until softened.
3.
Add the pepper, aubergine, courgette and seasoning and continue to cook over a medium heat for 5-6 minutes until the vegetables are soft. Remove from the heat and adjust the seasoning as necessary.
4.
Fold in the tuna chunks carefully, making sure you don't break them up too much.
5.
Meanwhile, roll the pastry out on a lightly floured surface to 1/2 cm thickness. Line an 8 inch ceramic pie plate with the pastry, cutting off the overhanging pastry (of which there should be a lot).
6.
Gather the excess pastry into a ball and roll out to a 9 inch circle of pastry, roughly 1/2cm in thickness and reserve to one side.
7.
Fill with the tuna and vegetable filling. Cover with the reserved pastry and seal well at the edges.
8.
Make a small slit in the top of the pie to allow any steam to escape as it is baking. Bake for 45-55 minutes until the pastry is golden brown all over and the filling is hot.
9.
Remove from the oven and allow to cool for a few minutes before slicing and serving.
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