Tuna and watercress quiche

Calories: 440  Preparation: 40 mins  Cooking: 20 mins  Serves: 4


  • 200g/8oz wholemeal flour

  • 50g/2oz parmesan cheese, grated

  • 100g/4oz butter, cubed

  • 1 x 85g/3oz pack watercress, finely chopped

  • 1 egg

  • 250ml/½ pint milk or single cream

  • 1 x 100g/4oz can tuna fish in brine, drained

  • 1 tsp fresh dill, chopped

  • Salt and pepper


Pre-heat the oven to 200°C, Mark 6. Rub together the flour, parmesan cheese and butter. Bind the mixture with a little cold water. Roll out and line four individual flan dishes. Mix the watercress with the egg and milk or cream.

Divide the tuna fish between the flans. Sprinkle with the chopped dill and season. Pour the egg mixture into each flan dish and bake for 20 minutes until lightly browned and set.

Fat: 27g Saturated Fat: 16g Carbohydrate: 32g Protein: 18g Fibre: 5g Salt: 1.31g

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