Guangdong Seafood Tart

Guangdong Seafood Tart is a delightful fusion of crispy pastry and savory seafood, topped with a rich blend of flavors. This high-protein dish serves as a perfect snack or light meal, embodying the essence of coastal Guangdong cuisine.

Ingredients

• All-purpose flour - 200 grams
• Butter - 100 grams, chilled and cubed
• Ice water - 60 ml
• Salt - 1/2 teaspoon
• Shrimp - 100 grams, peeled and deveined
• Squid - 100 grams, cleaned and sliced
• Fish fillet (cod or similar) - 100 grams, diced
• Egg - 1 large
• Milk - 50 ml
• Green onion - 2 tablespoons, chopped
• Ginger - 1 tablespoon, minced
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Red chili flakes - 1/4 teaspoon (optional)

Steps

1. In a mixing bowl, combine the all-purpose flour and salt. Add the chilled butter and mix until the mixture resembles coarse crumbs.
2. Slowly add the ice water, mixing until the dough comes together. Shape the dough into a disc, wrap it in plastic wrap, and refrigerate for 30 minutes.
3. Preheat the oven to 180°C (350°F). Roll out the chilled dough on a floured surface to fit a tart pan. Press the dough into the pan and trim the edges.
4. In a skillet over medium heat, add a little oil and sauté the minced ginger for 1 minute. Add the shrimp, squid, and fish fillet, cooking until just opaque, about 3-4 minutes.
5. In a bowl, whisk together the egg, milk, soy sauce, sesame oil, black pepper, and optional chili flakes.
6. Spread the sautéed seafood mixture evenly over the tart crust, then pour the egg mixture on top. Sprinkle with chopped green onions.
7. Bake in the preheated oven for 25-30 minutes, or until the tart is set and lightly golden brown. Allow to cool slightly before slicing and serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 35 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 12 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Rich in omega-3 fatty acids from seafood, promoting heart health.

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