Recipes · Japanese · Pancakes and Crepes
Monjayaki (Runny Savoury Pancake)
One serving has 365 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (129%), vitamin C (57%), thiamin (32%), niacin (32%), copper (30%) and phosphorus (27%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (326 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, fish, gluten, pork, shellfish
Ingredients
- 110 g Cabbage, green, raw
- 20 g Flour, all-purpose
- 110 g Fish stock
- 10 g Brown sauce
- 30 g Shrimp, raw
- 30 g Pork belly, raw
- 10 g Scallions, raw
- 6 g Vegetable oil
Method
- Finely shred the cabbage and thinly slice the scallion and pork belly.
- Whisk the flour into the fish stock (dashi stand-in) until smooth, then stir in the brown sauce to make a thin batter.
- Heat the oil on a griddle or wide flat pan over medium heat and stir-fry the pork belly and shrimp for 2 minutes, then add the cabbage and cook for 2 minutes more.
- Push the filling into a ring on the griddle to make a wall, then pour the thin batter into the centre of the ring; it will look very loose and wet.
- Cook for 4-5 minutes, mixing the edges into the centre occasionally, until the batter has thickened into soft, gooey curds rather than a firm pancake.
- Scatter with scallion and eat straight off the hot griddle with a small spatula, Tokyo-style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 365 kcal | 17% |
| Carbohydrates | 25 g | |
| Water | 260 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 14.8 g | 31% |
| Tryptophan | 0.04 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.2 g | |
| Lysine | 0.1 g | |
| Methionine | 0.05 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.15 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.14 g | |
| Histidine | 0.07 g | |
| Fat | 23.1 g | |
| Monounsaturated | 9 g | |
| Polyunsaturated | 5.6 g | |
| Docosahexaenoic Acid (DHA) | 0.12 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 4.7 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 69.9 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.27 mg | 30% |
| Iron | 2.3 mg | 13% |
| Magnesium | 34.1 mg | 11% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 187 mg | 27% |
| Potassium | 497 mg | 11% |
| Selenium | 10.4 µg | 19% |
| Sodium | 452 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 4.5 mg | 32% |
| Pantothenic acid (vitamin B5) | 0.41 mg | 8% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 95.8 µg | 24% |
| Cobalamin (vitamin B12) | 0.36 µg | 15% |
| Choline | 23.6 mg | 6% |
| Vitamin A | 14 µg | 2% |
| Vitamin C | 42.9 mg | 57% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 8% |
| Vitamin K | 116 µg | 129% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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