Directions:
- Saute the onion and oil over a low heat for 5 minutes or until soft. Put aside and leave to cool.
- Preheat oven to 190 degrees celcius & spray the muffin tin with oil spray.
- In a bowl whisk the eggs. Add the salt, pepper, dill, thyme, milk, flour & parmesan and whisk until smooth.
- Stir in the whitebait and cooled onions.
- Spoon into the muffin tin.
- Place tin into preheated oven and bake for 15 - 20 minutes or until set and a pale golden colour.
- Remove from oven and leave the quiches to cool in the tins for 15 minutes before removing otherwise they may break up as you try to get them out of the tin.
- Serve warm or at room temperature with a salad. If making mini-muffin sized quiches they are great served as a nibble with drinks.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 217.92 Kcal (912 kJ) | ||
| Calories from fat | 122.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.66g | 21% | |
|---|---|---|---|
| Cholesterol | 168.74mg | 56% | |
| Sodium | 220.15mg | 9% | |
| Potassium | 141.15mg | 3% | |
| Total Carbs | 6.76g | 2% | |
| Sugars | 2.64g | 11% | |
| Dietary Fiber | 0.84g | 3% | |
| Protein | 17.21g | 34% | |
| Vitamin C | 2mg | 3% | |
| Iron | 0.9mg | 5% | |
| Calcium | 76mg | 8% | |
| Amount Per 100 g | |||
| Calories | 136.1 Kcal (570 kJ) | ||
| Calories from fat | 76.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.53g | 21% | |
|---|---|---|---|
| Cholesterol | 105.39mg | 56% | |
| Sodium | 137.49mg | 9% | |
| Potassium | 88.15mg | 3% | |
| Total Carbs | 4.22g | 2% | |
| Sugars | 1.65g | 11% | |
| Dietary Fiber | 0.53g | 3% | |
| Protein | 10.75g | 34% | |
| Vitamin C | 1.2mg | 3% | |
| Iron | 0.6mg | 5% | |
| Calcium | 47.5mg | 8% | |
* 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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