Recipes · Japanese · Finger Foods
Kushikatsu (Fried Skewers)
One serving has 481 kcal and 31 g protein, and at least a fifth of a woman's daily need of thiamin (95%), selenium (93%), niacin (80%), pyridoxine (77%), vitamin C (55%) and phosphorus (50%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (250 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, pork
Ingredients
- 110 g Pork loin, raw
- 30 g Onions, raw
- 30 g Bell pepper, red, raw
- 10 g Flour, all-purpose
- 20 g Eggs, whole, raw
- 20 g Breadcrumbs, dry
- 15 g Vegetable oil
- 15 g Brown sauce
Method
- Cut the pork, onion and bell pepper into bite-sized chunks.
- Thread the pork and vegetables alternately onto skewers.
- Coat each skewer in flour, then beaten egg, then breadcrumbs, pressing gently so the crumbs stick.
- Heat the oil in a pan and fry the skewers, turning, for 4-5 minutes until golden and the pork is cooked through (74 °C/165 °F).
- Drain briefly on paper towels and serve with the sauce for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 481 kcal | 23% |
| Carbohydrates | 30.1 g | |
| Water | 160 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 30.7 g | 64% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.8 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1.2 g | |
| Fat | 25.9 g | |
| Monounsaturated | 7.6 g | |
| Polyunsaturated | 10.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.1 g | |
| Saturated | 5.9 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 148 mg | |
| Calcium | 68.8 mg | 7% |
| Copper | 0.19 mg | 21% |
| Iron | 2.7 mg | 15% |
| Magnesium | 51 mg | 16% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 353 mg | 50% |
| Potassium | 642 mg | 14% |
| Selenium | 51.3 µg | 93% |
| Sodium | 477 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 1.1 mg | 95% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 11.2 mg | 80% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 69.8 µg | 17% |
| Cobalamin (vitamin B12) | 0.83 µg | 35% |
| Choline | 131 mg | 31% |
| Vitamin A | 82.5 µg | 12% |
| Vitamin C | 41.5 mg | 55% |
| Vitamin D (D2 + D3) | 36.2 IU | 6% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 30.9 µg | 34% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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