Recipes · Chinese · Main Courses
Oyster Omelette
One serving has 454 kcal and 21 g protein, and at least a fifth of a woman's daily need of cobalamin (570%), zinc (184%), selenium (168%), copper (151%), vitamin K (82%) and choline (70%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (307 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: egg, gluten, shellfish, soy
Ingredients
- 80 g Oysters, raw
- 100 g Eggs, whole, raw
- 20 g Potato starch
- 40 g Water
- 10 g Scallions, raw
- 20 g Lettuce, leaf, raw
- 15 g Vegetable oil
- 10 g Ketchup
- 5 g Soy sauce
- 5 g Sugar
- 2 g Cornstarch
Method
- Rinse the oysters gently and pat dry.
- Whisk the potato starch with the water until smooth to make a thin starch slurry.
- Heat the oil in a flat pan over medium-high heat, pour in the starch slurry, and let it sizzle for 30 seconds until it turns translucent at the edges.
- Scatter the oysters and scallion over the starch layer, then pour the beaten egg over the top; cook for 2-3 minutes until the bottom is golden.
- Flip carefully in sections and cook the other side for 2 minutes more until the egg is fully set.
- Mix the ketchup, soy sauce, sugar and cornstarch with a splash of water and warm briefly into a glossy sauce; serve the omelette over the lettuce, drizzled with the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 454 kcal | 21% |
| Carbohydrates | 32.6 g | |
| Water | 224 mL | |
| Fiber | 0.61 g | 2% |
| Protein | 21.1 g | 44% |
| Tryptophan | 0.26 g | |
| Threonine | 0.92 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.5 g | |
| Methionine | 0.56 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.77 g | |
| Valine | 1.2 g | |
| Histidine | 0.47 g | |
| Fat | 26.4 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 11.3 g | |
| Docosahexaenoic Acid (DHA) | 0.26 g | |
| Eicosapentaenoic Acid (EPA) | 0.35 g | |
| Omega-6 | 9.2 g | |
| Saturated | 5.8 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 412 mg | |
| Calcium | 83.4 mg | 8% |
| Copper | 1.4 mg | 151% |
| Iodine | 0.06 µg | 0% |
| Iron | 6.3 mg | 35% |
| Magnesium | 40.3 mg | 13% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 361 mg | 52% |
| Potassium | 402 mg | 9% |
| Selenium | 92.7 µg | 168% |
| Sodium | 602 mg | |
| Zinc | 14.7 mg | 184% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.26 mg | 20% |
| Folate (vitamin B9) | 70.6 µg | 18% |
| Cobalamin (vitamin B12) | 13.7 µg | 570% |
| Choline | 299 mg | 70% |
| Vitamin A | 306 µg | 44% |
| Vitamin C | 10.5 mg | 14% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 74.2 µg | 82% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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