WHAT YOU'LL NEED
- 1 Continental Deb Instant Mashed Potato
- 1 x 425 g canned tuna in spring water, drained
- 3 shallot or spring onions, thinly sliced
- freshly ground black pepper
- 1 tablespoon plain flour
- 2 teaspoons sunflower oil
NUTRITIONAL INFORMATION
Amount per serving
Protein (g)
26.6g
Energy (kJ)
873kJ
Energy (kcal)
208kcal
Carbohydrate incl. fibre (g)
10.7g
Carbohydrate excl. fibre (g)
9.7g
Sugar (g)
2.5g
Fibre (g)
1.0g
Fat (g)
5.9g
Saturated fat (g)
1.1g
Unsaturated fat (g)
4.3g
Monounsaturated fat (g)
2.1g
Polyunsaturated fat (g)
1.8g
Trans fat (g)
0.0g
Cholesterol (mg)
45mg
Sodium (mg)
137mg
Salt (g)
0.34g
Vitamin A (IU)
22IU
Vitamin C (mg)
2.2mg
Calcium (mg)
26mg
Iron (mg)
1.40mg
Total
106.5g
3492kJ
834kcal
42.7g
38.8g
10.0g
3.9g
23.7g
4.5g
17.3g
8.5g
7.4g
0.0g
178mg
548mg
1.37g
86IU
9.0mg
103mg
5.61mg