Recipes · Peruvian · Seafood
Jalea (Peruvian Fried Seafood)
One serving has 517 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (116%), copper (113%), cobalamin (113%), phosphorus (60%), vitamin K (48%) and riboflavin (45%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (271 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: egg, fish, gluten, shellfish
Ingredients
- 80 g Croaker, raw
- 40 g Shrimp, raw
- 40 g Squid, raw
- 30 g Flour, all-purpose
- 10 g Cornstarch
- 20 g Eggs, whole, raw
- 20 g Vegetable oil
- 1 g Salt
- 20 g Onions, red, raw
- 8 g Lime juice
- 2 g Cilantro, fresh
Method
- Cut the fish into strips and pat all the seafood dry, then season lightly with salt.
- Mix the flour and cornstarch in one bowl, and whisk the egg in another.
- Dredge each piece of seafood in the flour mixture, dip in the egg, then dredge again in the flour mixture.
- Heat the oil in a deep pan to 180 °C (350 °F) and fry the seafood in batches for 2-4 minutes until golden and just cooked through (fish flakes, shrimp pink and opaque, squid tender); drain on paper towel.
- Toss the sliced red onion with the lime juice and cilantro for a quick salsa criolla, and serve it over the hot fried seafood.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 517 kcal | 24% |
| Carbohydrates | 36 g | |
| Water | 172 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 34.4 g | 72% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 2 g | |
| Methionine | 0.69 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.88 g | |
| Valine | 1.3 g | |
| Histidine | 0.67 g | |
| Fat | 25.5 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 12.6 g | |
| Docosahexaenoic Acid (DHA) | 0.24 g | |
| Eicosapentaenoic Acid (EPA) | 0.17 g | |
| Omega-6 | 10.6 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 281 mg | |
| Calcium | 73.6 mg | 7% |
| Copper | 1 mg | 113% |
| Iron | 2.7 mg | 15% |
| Magnesium | 71.7 mg | 23% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 423 mg | 60% |
| Potassium | 589 mg | 13% |
| Selenium | 63.8 µg | 116% |
| Sodium | 529 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 6.1 mg | 43% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 84.1 µg | 21% |
| Cobalamin (vitamin B12) | 2.7 µg | 113% |
| Choline | 140 mg | 33% |
| Vitamin A | 52.5 µg | 8% |
| Vitamin C | 6.3 mg | 8% |
| Vitamin D (D2 + D3) | 38 IU | 6% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 43.3 µg | 48% |
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
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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