Crab, spring onion & pancetta slice

Health score
7%
Crab, spring onion & pancetta slice
50 min.
6
489kcal

Suggestions

Ingredients

  • tsp olive oil 
  •  spring onion whole with both ends trimmed and any outer layers removed
  • slices pancetta 
  • 100 crab meat white
  • large eggs 
  • tbsp crème fraîche 
  • tsp dijon mustard 
  •  lemon zest 
  • small handful parsley chopped
  • small handful mint leaves leaves picked chopped
  • 375 puff pastry 
  • leaves the salad 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Brush a griddle pan with the oil and heat until just smoking. Cook the spring onions in the pan until softened and charred. Leave to cool, then wrap a slice of pancetta around each.
  2. Mix together the crabmeat, egg, crme frache, mustard, lemon zest, parsley and mint with a pinch of salt and a good grind of black pepper.
  3. Heat oven to 200C/180C fan/gas
  4. Roll out the pastry to a rectangle roughly 35 x 25cm and trim the edges to neaten. Lightly score a 1cm border around the edge of the tart and prick the centre all over with a fork.
  5. Put the pastry on a baking tray lined with baking parchment.
  6. Spread the crab mixture over the centre of the tart, up to the border, and put the spring onions on top, pushing them into the mixture a little.
  7. Bake for 25 mins until the pastry is puffed and golden, and the pancetta is crisp. Leave to cool for 5 mins, then cut into 6 slices and serve with a green salad, or into smaller squares to serve with drinks.

Nutrition Facts

Calories489kcal
Protein9.55%
Fat65.53%
Carbs24.92%

Properties

Glycemic Index
25.33
Glycemic Load
15.51
Inflammation Score
-5
Nutrition Score
13.921739065129%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.07mg
Apigenin
1.47mg
Luteolin
0.09mg
Kaempferol
0.23mg
Myricetin
0.1mg
Quercetin
1.71mg

Nutrients percent of daily need

Calories:488.53kcal
24.43%
Fat:35.66g
54.85%
Saturated Fat:10.01g
62.59%
Carbohydrates:30.52g
10.17%
Net Carbohydrates:28.91g
10.51%
Sugar:1.28g
1.42%
Cholesterol:56.22mg
18.74%
Sodium:455.07mg
19.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.69g
23.37%
Vitamin K:55.22µg
52.59%
Selenium:28.54µg
40.78%
Vitamin B12:1.69µg
28.14%
Vitamin B1:0.33mg
21.77%
Vitamin B3:3.67mg
18.37%
Folate:72.92µg
18.23%
Manganese:0.36mg
17.9%
Vitamin B2:0.27mg
15.96%
Phosphorus:133.76mg
13.38%
Copper:0.26mg
12.96%
Iron:2.28mg
12.69%
Zinc:1.77mg
11.83%
Vitamin C:6.7mg
8.12%
Vitamin A:366.41IU
7.33%
Magnesium:27.44mg
6.86%
Fiber:1.61g
6.43%
Vitamin B6:0.12mg
6.01%
Vitamin E:0.86mg
5.74%
Potassium:189.13mg
5.4%
Calcium:46.1mg
4.61%
Vitamin B5:0.35mg
3.49%
Vitamin D:0.24µg
1.61%