Recipes · Japanese · Breakfast
Tamagoyaki (Rolled Omelette)
One serving has 253 kcal and 16 g protein, and at least a fifth of a woman's daily need of choline (84%), selenium (67%), riboflavin (51%), cobalamin (45%), pantothenic acid (37%) and phosphorus (36%). Ready in 15 minutes.
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- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (156 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: celery, egg, fish, gluten, soy
Ingredients
- 120 g Eggs, whole, raw
- 20 g Fish stock
- 4 g Soy sauce
- 6 g Sugar
- 6 g Vegetable oil
Method
- Beat the eggs well with the fish stock (dashi stand-in), soy sauce and sugar, straining if you want an extra-smooth texture.
- Heat a rectangular tamagoyaki pan (or a small regular pan) over medium-low heat and wipe it with a little oil.
- Pour in a thin layer of egg mixture, tilting to cover the base, and let it set for about 20 seconds.
- Roll the egg up from one side to the other with chopsticks or a spatula, then push it back to the far side of the pan.
- Oil the pan again, pour in another thin layer, lift the rolled egg slightly so the new layer runs underneath, and roll again once set; repeat until the egg is used up.
- Slide the finished roll out, let it cool slightly, then slice into pieces to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 253 kcal | 12% |
| Carbohydrates | 7.1 g | |
| Water | 113 mL | |
| Fiber | 0.03 g | 0% |
| Protein | 15.8 g | 33% |
| Tryptophan | 0.2 g | |
| Threonine | 0.68 g | |
| Isoleucine | 0.82 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.46 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.83 g | |
| Tyrosine | 0.61 g | |
| Valine | 1 g | |
| Histidine | 0.38 g | |
| Fat | 17.6 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 5.8 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 4.9 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 446 mg | |
| Calcium | 74.6 mg | 7% |
| Copper | 0.1 mg | 11% |
| Iron | 2.2 mg | 12% |
| Magnesium | 17.6 mg | 6% |
| Manganese | 0.07 mg | 4% |
| Phosphorus | 250 mg | 36% |
| Potassium | 200 mg | 4% |
| Selenium | 37 µg | 67% |
| Sodium | 430 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.05 mg | 5% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 0.45 mg | 3% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 37% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 57.8 µg | 14% |
| Cobalamin (vitamin B12) | 1.1 µg | 45% |
| Choline | 355 mg | 84% |
| Vitamin A | 192 µg | 27% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 98.4 IU | 16% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 11.4 µg | 13% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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