Recipes · Japanese · Main Courses
Okonomiyaki
One serving has 675 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin K (153%), selenium (67%), vitamin C (64%), riboflavin (62%), thiamin (60%) and niacin (45%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (374 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, egg, fish, gluten, mustard, pork, soy
Ingredients
- 50 g Plain flour
- 60 g Dashi
- 50 g Egg
- 120 g Cabbage
- 10 g Green onions
- 40 g Pork belly
- 8 g Vegetable oil
- 10 g Worcestershire sauce
- 10 g Ketchup
- 3 g Soy sauce
- 3 g Sugar
- 10 g Mayonnaise
Method
- Whisk the flour with the dashi and egg, then fold in the finely shredded cabbage and green onions.
- Heat the oil in a pan, spread the batter into a thick round and lay thin slices of pork belly on top.
- Cook for 5 minutes on medium heat, flip and cook another 5 minutes until the pork is crisp.
- Mix the Worcestershire, ketchup, soy sauce and sugar into a sauce.
- Brush with the sauce, zigzag with mayonnaise and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 675 kcal | 32% |
| Carbohydrates | 54.3 g | |
| Water | 255 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 18.5 g | 39% |
| Tryptophan | 0.16 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.55 g | |
| Leucine | 0.95 g | |
| Lysine | 0.63 g | |
| Methionine | 0.3 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.43 g | |
| Valine | 0.69 g | |
| Histidine | 0.3 g | |
| Fat | 42.5 g | |
| Monounsaturated | 16.8 g | |
| Polyunsaturated | 11.3 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 9.8 g | |
| Saturated | 11.8 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 219 mg | |
| Calcium | 125 mg | 12% |
| Copper | 0.22 mg | 24% |
| Iron | 4.9 mg | 27% |
| Magnesium | 40.5 mg | 13% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 265 mg | 38% |
| Potassium | 603 mg | 13% |
| Selenium | 36.7 µg | 67% |
| Sodium | 677 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.68 mg | 62% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 178 µg | 45% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 171 mg | 40% |
| Vitamin A | 97.5 µg | 14% |
| Vitamin C | 47.6 mg | 64% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 138 µg | 153% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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