Recipes · Japanese · Main Courses
Tonkatsu
One serving has 849 kcal and 43 g protein, and at least a fifth of a woman's daily need of selenium (124%), thiamin (103%), pyridoxine (101%), niacin (94%), vitamin K (78%) and phosphorus (71%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (468 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, fish, gluten, pork, soy
Ingredients
- 150 g Pork loin
- 10 g Plain flour
- 25 g Egg
- 25 g Panko breadcrumbs
- 20 g Vegetable oil
- 60 g Cabbage
- 10 g Worcestershire sauce
- 10 g Ketchup
- 3 g Soy sauce
- 3 g Sugar
- 150 g Cooked short-grain rice
- 1 g Salt
- 0.5 g Black pepper
Method
- Score the fat on the pork chop so it stays flat, and season with salt and pepper.
- Coat it in flour, then beaten egg, then panko, pressing the crumbs on.
- Fry at 170 °C for 5-6 minutes, turning once, until golden; rest for 2 minutes.
- Mix the Worcestershire, ketchup, soy sauce and sugar into tonkatsu sauce.
- Slice and serve with finely shredded cabbage, rice and the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 849 kcal | 40% |
| Carbohydrates | 80.5 g | |
| Water | 301 mL | |
| Fiber | 3.1 g | 10% |
| Protein | 43.3 g | 90% |
| Tryptophan | 0.47 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.5 g | |
| Lysine | 3.4 g | |
| Methionine | 1.1 g | |
| Cystine | 0.6 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.3 g | |
| Histidine | 1.6 g | |
| Fat | 37.7 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 11 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.7 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 197 mg | |
| Calcium | 131 mg | 13% |
| Copper | 0.35 mg | 39% |
| Iron | 4.3 mg | 24% |
| Magnesium | 78.3 mg | 25% |
| Manganese | 1 mg | 57% |
| Phosphorus | 495 mg | 71% |
| Potassium | 878 mg | 19% |
| Selenium | 68.4 µg | 124% |
| Sodium | 1,085 mg | |
| Zinc | 4.2 mg | 52% |
| Thiamin (vitamin B1) | 1.1 mg | 103% |
| Riboflavin (vitamin B2) | 0.63 mg | 57% |
| Niacin (vitamin B3) | 13.2 mg | 94% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 47% |
| Pyridoxine (vitamin B6) | 1.3 mg | 101% |
| Folate (vitamin B9) | 87.8 µg | 22% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 169 mg | 40% |
| Vitamin A | 49.2 µg | 7% |
| Vitamin C | 23.7 mg | 32% |
| Vitamin D (D2 + D3) | 52 IU | 9% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 70.4 µg | 78% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.