Smoked Fish & Broccoli Flan Recipe

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Smoked Fish & Broccoli Flan
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  1. Combine flour and bran in basin. Rub in butter until mixture resembles breadcrumbs. Add sufficient cold water to mix it to a firm dough. Roll out on a floured board and line a 25cm dish. Chill for 30 minutes. Prick with fork, then cook, high power, 7-11 minutes, or until crisp and golden. Set aside.
  2. Place onion and butter in small microproof dish and micro-cook, high power, 3 minutes.
  3. Wash broccoli and place in small microproof casserole dish. Cover and micro-cook, high power, 2-3 minutes.
  4. Place eggs, evaporated milk, milk, herbs, half the cheese and salt and pepper in microproof jug. Mix well and micro-cook, high power, 2 1/2 - 3 minutes, stirring twice.
  5. Arrange broccoli, onion and smoked fish in cooked flan.
  6. Pour over milk/cheese mixture.
  7. Sprinkle with remaining cheese and paprika. Micro-cook, medium-low power (50%) 8-10 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 682.42 Kcal (2857 kJ)
Calories from fat 381.02 Kcal
% Daily Value*
Total Fat 42.34g 65%
Cholesterol 150.54mg 50%
Sodium 1506.04mg 63%
Potassium 602.1mg 13%
Total Carbs 50.32g 17%
Sugars 4.13g 17%
Dietary Fiber 6.07g 24%
Protein 26.93g 54%
Vitamin C 36.2mg 60%
Vitamin A 0.2mg 6%
Iron 3.5mg 19%
Calcium 536.7mg 54%
Amount Per 100 g
Calories 235.46 Kcal (986 kJ)
Calories from fat 131.47 Kcal
% Daily Value*
Total Fat 14.61g 65%
Cholesterol 51.94mg 50%
Sodium 519.65mg 63%
Potassium 207.75mg 13%
Total Carbs 17.36g 17%
Sugars 1.42g 17%
Dietary Fiber 2.1g 24%
Protein 9.29g 54%
Vitamin C 12.5mg 60%
Vitamin A 0.1mg 6%
Iron 1.2mg 19%
Calcium 185.2mg 54%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 16.4
  • 18

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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