Recipes · Thai · Salads
Yam Khai Dao (Fried Egg Salad)
One serving has 343 kcal and 15 g protein, and at least a fifth of a woman's daily need of vitamin K (82%), choline (72%), selenium (58%), riboflavin (51%), vitamin A (42%) and cobalamin (39%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (236 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: egg, fish
Ingredients
- 100 g Eggs, whole, raw
- 15 g Vegetable oil
- 20 g Shallots, raw
- 40 g Cherry tomatoes, raw
- 5 g Cilantro, fresh
- 3 g Mint, fresh
- 15 g Lime juice
- 10 g Fish sauce
- 5 g Sugar
- 3 g Chilies, dried red
- 20 g Lettuce, leaf, raw
Method
- Heat the oil in a small pan until quite hot and fry the eggs until the edges turn crisp and golden and the yolk is cooked to your liking; drain and cut into wedges.
- Whisk the lime juice, fish sauce, sugar and dried chili flakes together for the dressing.
- Toss the shallot, cherry tomatoes, cilantro and mint with the dressing.
- Arrange the lettuce on a plate, top with the egg wedges and spoon the dressed vegetables and dressing over.
- Serve immediately while the egg is still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 343 kcal | 16% |
| Carbohydrates | 16 g | |
| Water | 176 mL | |
| Fiber | 3 g | 10% |
| Protein | 14.8 g | 31% |
| Tryptophan | 0.18 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.72 g | |
| Leucine | 1.2 g | |
| Lysine | 0.97 g | |
| Methionine | 0.39 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.91 g | |
| Histidine | 0.33 g | |
| Fat | 25.1 g | |
| Monounsaturated | 7.1 g | |
| Polyunsaturated | 10.7 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.2 g | |
| Saturated | 5.5 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 372 mg | |
| Calcium | 92.1 mg | 9% |
| Copper | 0.15 mg | 17% |
| Iron | 3 mg | 17% |
| Magnesium | 48.1 mg | 16% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 239 mg | 34% |
| Potassium | 490 mg | 10% |
| Selenium | 32.2 µg | 58% |
| Sodium | 944 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.11 mg | 10% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 79.8 µg | 20% |
| Cobalamin (vitamin B12) | 0.94 µg | 39% |
| Choline | 308 mg | 72% |
| Vitamin A | 297 µg | 42% |
| Vitamin C | 21.6 mg | 29% |
| Vitamin D (D2 + D3) | 82 IU | 14% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 73.8 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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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