Directions:
- Preheat oven to 325.
- In a pan over medium heat, combine onion, wine, vinegar, salt, pepper.
- Simmer 15 minutes until reduced, remove from heat.
- Spray 4 ramekins.
- Put cod, cream, egg white, salt& pepper in a blender, process until smooth pour into ramekins until half full.
- Place ramekins into a large baking dish, fill with water halfway up the sides bake for 20 minutes or until set.
- Spoon some onion onto 4 plates.
- Unmold flans on top of onions.
- Garnish with more onions and fresh sprigs of herbs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 221.96 Kcal (929 kJ) | ||
| Calories from fat | 74.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.33g | 13% | |
|---|---|---|---|
| Cholesterol | 70.78mg | 24% | |
| Sodium | 287.32mg | 12% | |
| Potassium | 377.3mg | 8% | |
| Total Carbs | 9.23g | 3% | |
| Sugars | 5.17g | 21% | |
| Dietary Fiber | 0.75g | 3% | |
| Protein | 14.48g | 29% | |
| Vitamin C | 2.9mg | 5% | |
| Iron | 0.2mg | 1% | |
| Calcium | 39.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 97.11 Kcal (407 kJ) | ||
| Calories from fat | 32.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.64g | 13% | |
|---|---|---|---|
| Cholesterol | 30.97mg | 24% | |
| Sodium | 125.71mg | 12% | |
| Potassium | 165.07mg | 8% | |
| Total Carbs | 4.04g | 3% | |
| Sugars | 2.26g | 21% | |
| Dietary Fiber | 0.33g | 3% | |
| Protein | 6.34g | 29% | |
| Vitamin C | 1.2mg | 5% | |
| Iron | 0.1mg | 1% | |
| Calcium | 17.3mg | 4% | |
* 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.
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