Prawn and tuna pancakes recipe
information
Calories per serving 245.
For the pancakes
100 g (3 1/2 oz) plain white flour
1 egg
300 ml (10 fl oz) skimmed milk
a pinch of salt
low fat cooking spray
1 egg
300 ml (10 fl oz) skimmed milk
a pinch of salt
low fat cooking spray
For the filling
400 g can of chopped tomatoes
1/2 teaspoon dried oregano
50 g (1 3/4 oz) low fat soft cheese with garlic and herbs
185 g can of tuna in brine, drained and flaked
125 g (4 1/2 oz) cooked prawns, peeled
4 spring onions, sliced thinly
salt and freshly ground black pepper
1/2 teaspoon dried oregano
50 g (1 3/4 oz) low fat soft cheese with garlic and herbs
185 g can of tuna in brine, drained and flaked
125 g (4 1/2 oz) cooked prawns, peeled
4 spring onions, sliced thinly
salt and freshly ground black pepper
method
1. To prepare the pancakes, sift the flour into a mixing bowl and make a well in the centre. Add the egg and milk with a pinch of salt and whisk to a smooth batter
2. Spray a non stick 20 cm (8 inch) heavy based frying pan with a little low fat cooking spray and heat Add 1 large tablespoon of batter to the pan and swirl it so it evenly coats the base of the pan.
3. Cook for 2 minutes, flip the pancake over and cook for a further 2 minutes.
4. Slide it on to a warmed plate and repeat the process with the remaining batter to make eight pancakes.
5. Cover the pancakes with foil and keep them warm.
6. For the filling, place the tomatoes, oregano and low fat soft cheese in a medium saucepan.
7. Heat gently, stirring, until the cheese has melted into the tomatoes and the sauce is piping hot.
8. Add the tuna, prawns and spring onions to the pan and cook for a further 2 - 3 minutes. Season to taste.
5. To serve, spoon equal amounts of the filling on to each pancake and roll them up. Serve hot.
2. Spray a non stick 20 cm (8 inch) heavy based frying pan with a little low fat cooking spray and heat Add 1 large tablespoon of batter to the pan and swirl it so it evenly coats the base of the pan.
3. Cook for 2 minutes, flip the pancake over and cook for a further 2 minutes.
4. Slide it on to a warmed plate and repeat the process with the remaining batter to make eight pancakes.
5. Cover the pancakes with foil and keep them warm.
6. For the filling, place the tomatoes, oregano and low fat soft cheese in a medium saucepan.
7. Heat gently, stirring, until the cheese has melted into the tomatoes and the sauce is piping hot.
8. Add the tuna, prawns and spring onions to the pan and cook for a further 2 - 3 minutes. Season to taste.
5. To serve, spoon equal amounts of the filling on to each pancake and roll them up. Serve hot.
serving amount
serves 4
rate this recipe
|
0 comments |
also in this category
more information
See the food glossary for information on recipe ingredients and food-related terms, and for help on using cooking measurements, see the measurements page.
