Mini tuna flans are an excellent option for a light dinner, an elegant appetizer, or even a fun way for little ones to eat fish. This recipe stands out for its simplicity and for the use of techniques that keep the tuna juicy. By using Bonsalt 0% Sodio, we enhance the marine flavor without increasing salt intake, making this dish a heart-healthy option. It is a preparation rich in high-biological-value proteins and Omega-3 fatty acids.
Estimated time: 25 minutes.
Difficulty: ⭐.
Servings: 4 people.
Number of people and extra details:
This recipe serves 4 people. It is ideal to prepare ahead of time, as it can be enjoyed warm or cold. Tuna provides a great amount of protein and B vitamins, while the use of Bonsalt ensures that even people with high blood pressure can enjoy this flavorful bite.
Ingredients
-
3 cans of tuna in water (well drained).
-
3 large organic eggs.
-
100ml evaporated milk or light cream.
-
2 tablespoons homemade fried tomato sauce.
-
Bonsalt (to taste).
-
Freshly ground white pepper.
-
A little olive oil for the molds.
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving based on the ingredient data sheet.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 22.8g | Muscle repair |
| Healthy Fats | 5.8g | Cardiovascular health | |
| Carbohydrates | 14.4g | Moderate energy | |
| Key Minerals | Potassium | 165.0mg | Muscle function (Bonsalt) |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Dietary Fiber | 1.2g | Digestive health |
| Calories | 241.0 kcal | Light snack or dinner |
Step-by-Step Professional Preparation
1. Preparing the mixture:
In a large bowl, add the three eggs and beat them lightly. Add the well-drained, flaked tuna, the evaporated milk, and the two tablespoons of fried tomato sauce.
2. Smart seasoning:
Add a pinch of white pepper and Bonsalt. Mix all the ingredients well until you have a smooth mixture. If you prefer a finer, mousse-like texture, you can blend the mixture for one minute.
3. Preparing the molds:
Brush some individual silicone molds (or metal flan molds) with a drop of olive oil to make unmolding easier later. Pour the mixture into the molds, filling them to three-quarters of their capacity.
4. Cooking in the microwave or oven:
For a quick version, cook in the microwave at medium power for 5-7 minutes. If you prefer the oven, cook it in a water bath at 180ºC for about 15-20 minutes until a skewer inserted in the center comes out clean.
5. Resting and plating:
Let them cool for a few minutes before unmolding. You can serve them on a bed of mixed lettuces or with a dollop of light homemade mayonnaise.
These mini tuna flans are a quick and healthy solution that will surprise everyone with their softness. Give them a try for your friends and enjoy a delightfully spooky recipe!
0 comments