Recipes · Finnish · Pies
Kalakukko (Fish Baked in Rye Crust)
One serving has 412 kcal and 26 g protein, and at least a fifth of a woman's daily need of manganese (103%), cobalamin (82%), phosphorus (46%), selenium (38%), copper (36%) and zinc (30%). Ready in 230 minutes.
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- Preparation: 20 min
- Cooking: 210 min
- Makes: 1 serving (196 g)
- Difficulty: Hard
- Diets: Dairy-free
- Contains: fish, gluten, pork
Ingredients
- 50 g Flour, rye
- 25 g Water
- 1 g Salt
- 90 g Perch, raw
- 30 g Pork belly, raw
- 0.2 g Black pepper
Method
- Mix the rye flour, water and a little of the salt into a firm dough, and roll it out into an oval about 1 cm thick.
- Lay the fish fillets (perch, or vendace if you can get it) in the center, season with the remaining salt and pepper, and top with thin strips of pork belly.
- Fold the dough up and over the filling, pinching the edges to seal into a tight, airtight loaf shape.
- Bake at 150 °C (300 °F) for about 3-4 hours; the crust protects the filling, which slow-cooks inside, so cover loosely with foil if it browns too fast.
- Let the kalakukko rest for at least 30 minutes, then slice through crust and filling together and serve warm. Makes 1 serving (one slice); multiply by 6 for a whole loaf.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 412 kcal | 19% |
| Carbohydrates | 37.8 g | |
| Water | 113 mL | |
| Fiber | 6 g | 20% |
| Protein | 25.7 g | 54% |
| Tryptophan | 0.26 g | |
| Threonine | 0.94 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.7 g | |
| Lysine | 1.7 g | |
| Methionine | 0.58 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.93 g | |
| Tyrosine | 0.68 g | |
| Valine | 1.1 g | |
| Histidine | 0.59 g | |
| Fat | 17.5 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.16 g | |
| Eicosapentaenoic Acid (EPA) | 0.07 g | |
| Omega-6 | 1.8 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 103 mg | |
| Calcium | 87.4 mg | 9% |
| Copper | 0.32 mg | 36% |
| Iron | 2.3 mg | 13% |
| Magnesium | 60.3 mg | 19% |
| Manganese | 1.9 mg | 103% |
| Phosphorus | 325 mg | 46% |
| Potassium | 487 mg | 10% |
| Selenium | 20.9 µg | 38% |
| Sodium | 455 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 21.8 µg | 5% |
| Cobalamin (vitamin B12) | 2 µg | 82% |
| Choline | 68.8 mg | 16% |
| Vitamin A | 9.1 µg | 1% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 106 IU | 18% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 3.4 µg | 4% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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