Recipes · Japanese · Main Courses
Tenshindon (Crab Omelette Rice Bowl)
One serving has 611 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (145%), cobalamin (132%), choline (98%), copper (88%), phosphorus (74%) and manganese (68%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (531 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: celery, egg, fish, gluten, shellfish, soy
Ingredients
- 120 g Eggs, whole, raw
- 60 g Crab meat, canned
- 10 g Scallions, raw
- 220 g Rice, white, long-grain, cooked
- 100 g Fish stock
- 8 g Soy sauce
- 4 g Sugar
- 3 g Cornstarch
- 6 g Vegetable oil
Method
- Beat the eggs and mix in the crab meat and sliced scallion.
- Heat the oil in a pan over medium heat, pour in the egg mixture, and let it set for about a minute on the bottom while the top stays a little runny, then fold or flip it into a loose, thick omelette.
- Slide the omelette onto a bowl of hot rice.
- In a small pan, bring the fish stock (dashi stand-in), soy sauce and sugar to a simmer.
- Mix the cornstarch with a little cold water, stir it into the sauce, and cook for a minute until glossy and slightly thickened.
- Pour the hot sauce over the omelette and rice and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 611 kcal | 29% |
| Carbohydrates | 71.1 g | |
| Water | 401 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 34.6 g | 72% |
| Tryptophan | 0.41 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.6 g | |
| Lysine | 2.2 g | |
| Methionine | 0.88 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 0.76 g | |
| Fat | 19.1 g | |
| Monounsaturated | 6.1 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0.21 g | |
| Eicosapentaenoic Acid (EPA) | 0.16 g | |
| Omega-6 | 5.1 g | |
| Saturated | 5.1 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 505 mg | |
| Calcium | 184 mg | 18% |
| Copper | 0.79 mg | 88% |
| Iron | 5.5 mg | 31% |
| Magnesium | 71.4 mg | 23% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 520 mg | 74% |
| Potassium | 547 mg | 12% |
| Selenium | 80 µg | 145% |
| Sodium | 1,152 mg | |
| Zinc | 5.1 mg | 64% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.68 mg | 62% |
| Niacin (vitamin B3) | 6.6 mg | 47% |
| Pantothenic acid (vitamin B5) | 3.3 mg | 67% |
| Pyridoxine (vitamin B6) | 0.53 mg | 41% |
| Folate (vitamin B9) | 226 µg | 57% |
| Cobalamin (vitamin B12) | 3.2 µg | 132% |
| Choline | 417 mg | 98% |
| Vitamin A | 199 µg | 28% |
| Vitamin C | 3.9 mg | 5% |
| Vitamin D (D2 + D3) | 98.4 IU | 16% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 32.5 µg | 36% |
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
2.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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