Low Fat Smoked Whiting Flan

255 Calories per serving


serves 6
5 oz (150 g) wholemeal or plain flour
pinch of salt
4 tablespoons margarine
approximately 2 tablespoons cold water
1 tablespoon wholemeal or plain flour

for the filling

1 red pepper
10 oz (300 g) skinned, smoked whiting fillets
1/4 pint (150ml) skimmed milk
small strip of lemon zest
2 oz (60 g) curd cheese
2 tablespoons chopped spring onions
2 eggs


1. First of all, make the pastry. Stir the flour and salt into a bowl. Rub the margarine into the flour until the mixture resembles fresh breadcrumbs.

2. Gradually add the cold water and mix to form a dough with a round-bladed knife. if time allows, cover with clingfilm and refrigerate for 30 minutes.

3. Sprinkle the rolling pin and sheet of non-stick baking parchment with the remaining flour. Roll out the pastry and line a 7 inch (18 cm) flan ring with the pastry, gently pressing it down the sides.

4. Trim the top edge. Lay a piece of baking parchment in the flan, weigh down with a few dried beans or rice and bake at Gas Mark 6, 200°C, 400°F for 10 minutes. Remove the baking parchment and beans and bake for a further 4 - 5 minutes. Remove from the oven. Place the red pepper under a hot grill, turning occasionally until black and blistering all over. Plunge in cold water, peel off the skin, remove the seeds and core and chop the pepper. .

5. Place the smoked whiting, milk and lemon zest in a saucepan, cover and simmer for 5 - 7 minutes until the fish is cooked. discard the lemon zest. Remove and flake the fish. Beat together the curd cheese, red pepper and spring onions. lightly beat the eggs and mix into the curd cheese with the flaked fish and milk. Season to taste with a little pepper. Transfer the filling into the cooked flan case and return to the oven at Gas Mark 4 (180°C) 350°F for 25 - 30 minutes.

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