Recipes · Spanish · Main Courses
Tortilla Española (Spanish Omelette)
One serving has 654 kcal and 24 g protein, and at least a fifth of a woman's daily need of choline (110%), selenium (86%), pyridoxine (70%), riboflavin (69%), phosphorus (61%) and pantothenic acid (59%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (431 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 200 g Potatoes, raw
- 150 g Eggs, whole, raw
- 50 g Onions, raw
- 30 g Olive oil
- 0.6 g Salt
Method
- Peel and thinly slice the potatoes and onion. Cook them gently in the olive oil over low heat for 20-25 minutes, turning occasionally, until completely soft but not browned.
- Lift out the potatoes and onion with a slotted spoon, draining well, and let cool slightly.
- Beat the eggs with the salt in a large bowl, then fold in the potatoes and onion.
- Pour the mixture into a hot lightly oiled pan and cook over medium-low heat for 4-5 minutes until the edges and base set.
- Slide onto a plate, flip back into the pan, and cook for a further 3-4 minutes until just set in the middle. Slide onto a plate to serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 654 kcal | 31% |
| Carbohydrates | 40.7 g | |
| Water | 317 mL | |
| Fiber | 5 g | 17% |
| Protein | 23.5 g | 49% |
| Tryptophan | 0.3 g | |
| Threonine | 0.98 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.6 g | |
| Methionine | 0.63 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.5 g | |
| Histidine | 0.54 g | |
| Fat | 44.5 g | |
| Monounsaturated | 27.4 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.3 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 558 mg | |
| Calcium | 120 mg | 12% |
| Copper | 0.35 mg | 39% |
| Iron | 4.5 mg | 25% |
| Magnesium | 69 mg | 22% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 426 mg | 61% |
| Potassium | 1,130 mg | 24% |
| Selenium | 47.1 µg | 86% |
| Sodium | 460 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.76 mg | 69% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 3 mg | 59% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 110 µg | 28% |
| Cobalamin (vitamin B12) | 1.3 µg | 56% |
| Choline | 468 mg | 110% |
| Vitamin A | 240 µg | 34% |
| Vitamin C | 43.1 mg | 57% |
| Vitamin D (D2 + D3) | 123 IU | 21% |
| Vitamin E | 5.9 mg | 39% |
| Vitamin K | 22.7 µg | 25% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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