Recipes · Tunisian · Finger Foods
Brik
One serving has 341 kcal and 17 g protein, and at least a fifth of a woman's daily need of vitamin K (146%), selenium (95%), cobalamin (63%), choline (42%), niacin (39%) and riboflavin (36%). Ready in 15 minutes.
- Preparation: 10 min
- Cooking: 5 min
- Makes: 1 serving (156 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: egg, fish, gluten
Ingredients
- 30 g Phyllo dough
- 40 g Tuna, canned in water
- 55 g Eggs, whole, raw
- 10 g Scallions, raw
- 5 g Parsley, fresh
- 15 g Vegetable oil
- 0.3 g Salt
- 0.2 g Black pepper
Method
- Lay one sheet of phyllo (standing in for malsouka pastry) flat and place the drained tuna, scallion and parsley in the center.
- Make a small well in the filling and crack the egg into it; season with the salt and black pepper.
- Fold the pastry over into a half-moon, sealing the edges well so the egg doesn't leak, and work quickly so the yolk stays runny.
- Heat the oil in a wide pan over medium-high heat and fry the brik for about 1.5-2 minutes per side, until golden and crisp outside while the yolk inside stays soft (cook the egg fully instead if serving young children, pregnant women or anyone else vulnerable to undercooked egg).
- Drain briefly on paper towels and serve immediately, with a wedge of lemon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 341 kcal | 16% |
| Carbohydrates | 17.4 g | |
| Water | 96.3 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 17.2 g | 36% |
| Tryptophan | 0.21 g | |
| Threonine | 0.7 g | |
| Isoleucine | 0.8 g | |
| Leucine | 1.4 g | |
| Lysine | 1.3 g | |
| Methionine | 0.47 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.79 g | |
| Tyrosine | 0.6 g | |
| Valine | 0.96 g | |
| Histidine | 0.44 g | |
| Fat | 22.5 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.7 g | |
| Saturated | 4.5 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 219 mg | |
| Calcium | 56 mg | 6% |
| Copper | 0.11 mg | 12% |
| Iron | 3.1 mg | 17% |
| Magnesium | 25.1 mg | 8% |
| Manganese | 0.22 mg | 12% |
| Phosphorus | 194 mg | 28% |
| Potassium | 228 mg | 5% |
| Selenium | 52.2 µg | 95% |
| Sodium | 443 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 5.4 mg | 39% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 67.9 µg | 17% |
| Cobalamin (vitamin B12) | 1.5 µg | 63% |
| Choline | 177 mg | 42% |
| Vitamin A | 121 µg | 17% |
| Vitamin C | 8.5 mg | 11% |
| Vitamin D (D2 + D3) | 63.9 IU | 11% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 132 µg | 146% |
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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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