ISO 800 because when the camera defaults to ISO 400 on my flash shots, they have been coming out dark. f14 because at 1/200 shutter, that's what got me proper overall exposure - according to the settings before I popped up the flash.
i'd lower the ISO, and open the lens up a bit, don't let the camera choose everything for you...you're going to want to adjust the FEC on the onboard flash if you are shooting into the shadows like that...i'm not sure how well the onboard would work though in that situation.

