Recipes · Maltese · Bread
Ftira
One serving has 646 kcal and 29 g protein, and at least a fifth of a woman's daily need of selenium (149%), niacin (111%), thiamin (101%), vitamin K (94%), riboflavin (65%) and folate (64%). Ready in 110 minutes.
- Preparation: 90 min
- Cooking: 20 min
- Makes: 1 serving (343 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: fish, gluten
Ingredients
- 110 g Flour, bread (strong)
- 1.5 g Yeast, active dry
- 12 g Olive oil
- 1.5 g Salt
- 65 g Water
- 50 g Tuna, canned in oil
- 60 g Tomatoes, raw
- 15 g Olives, black
- 5 g Capers
- 20 g Onions, red, raw
- 3 g Parsley, fresh
Method
- Mix the flour, yeast, half the olive oil, salt and water into a smooth dough; knead 8 minutes, then cover and let rise in a warm place for 2 hours until doubled.
- Shape the dough into a flattish ring with a hole in the middle, place on a tray, and let rise a further 30 minutes.
- Bake at 220 °C (425 °F) for 20-25 minutes until golden and hollow-sounding when tapped; cool slightly, then split horizontally.
- Flake the drained tuna and mix it with the sliced tomatoes, olives, capers, sliced red onion and parsley, and dress with the remaining olive oil.
- Pile the filling onto the bottom half of the ftira, close with the top, press gently, and cut into wedges to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 646 kcal | 30% |
| Carbohydrates | 85.9 g | |
| Water | 203 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 29.4 g | 61% |
| Tryptophan | 0.33 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 1.7 g | |
| Methionine | 0.68 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.89 g | |
| Valine | 1.4 g | |
| Histidine | 0.74 g | |
| Fat | 19.9 g | |
| Monounsaturated | 11.6 g | |
| Polyunsaturated | 3.7 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 3.4 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 9 mg | |
| Calcium | 55.8 mg | 6% |
| Copper | 0.35 mg | 39% |
| Iron | 7.1 mg | 39% |
| Magnesium | 56.8 mg | 18% |
| Manganese | 0.99 mg | 55% |
| Phosphorus | 295 mg | 42% |
| Potassium | 419 mg | 9% |
| Selenium | 82.1 µg | 149% |
| Sodium | 1,028 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 1.1 mg | 101% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 15.6 mg | 111% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 257 µg | 64% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 34.1 mg | 8% |
| Vitamin A | 52.2 µg | 7% |
| Vitamin C | 14 mg | 19% |
| Vitamin D (D2 + D3) | 135 IU | 22% |
| Vitamin E | 3.2 mg | 22% |
| Vitamin K | 85 µg | 94% |
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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