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
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