Directions:
- 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.
- Place onion and butter in small microproof dish and micro-cook, high power, 3 minutes.
- Wash broccoli and place in small microproof casserole dish. Cover and micro-cook, high power, 2-3 minutes.
- 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.
- Arrange broccoli, onion and smoked fish in cooked flan.
- Pour over milk/cheese mixture.
- Sprinkle with remaining cheese and paprika. Micro-cook, medium-low power (50%) 8-10 minutes.
Nutrition Facts
| 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.
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