Recipes · Tunisian · Burgers and Sandwiches
Fricassé (Tunisian Fried Sandwich)
One serving has 487 kcal and 21 g protein, and at least a fifth of a woman's daily need of selenium (112%), niacin (65%), cobalamin (58%), thiamin (57%), riboflavin (51%) and folate (37%). Ready in 85 minutes.
- Preparation: 70 min
- Cooking: 15 min
- Makes: 1 serving (220 g)
- Difficulty: Medium
- Diets: Pescatarian
- Contains: dairy, egg, fish, gluten
Ingredients
- 55 g Flour, bread (strong)
- 1 g Yeast, active dry
- 3 g Sugar
- 15 g Milk, whole
- 35 g Eggs, whole, raw
- 15 g Vegetable oil
- 40 g Potatoes, raw
- 40 g Tuna, canned in water
- 10 g Olives, black
- 5 g Sriracha
- 1 g Salt
Method
- Warm the milk, dissolve the yeast and sugar in it, and let stand 10 minutes until foamy.
- Mix with the flour, 10 g of the egg (lightly beaten) and salt; knead into a soft dough, cover and let rise 1 hour until doubled.
- Shape into a small oval bun and let rise 20 minutes more.
- Deep-fry the bun in the vegetable oil at 170 °C (340 °F) for 2-3 minutes a side until deep golden and cooked through; drain on paper towel.
- Meanwhile, hard-boil the rest of the egg (about 9 minutes), then peel and slice it; boil and dice the potato until tender.
- Slice the fried bun almost in half lengthways and spread the harissa (or the sriracha here) inside.
- Fill with the diced potato, tuna, sliced boiled egg and black olives, and serve straight away while the bread is still warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 487 kcal | 23% |
| Carbohydrates | 52.8 g | |
| Water | 122 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 20.6 g | 43% |
| Tryptophan | 0.24 g | |
| Threonine | 0.77 g | |
| Isoleucine | 0.9 g | |
| Leucine | 1.6 g | |
| Lysine | 1.3 g | |
| Methionine | 0.5 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 0.93 g | |
| Tyrosine | 0.66 g | |
| Valine | 1.1 g | |
| Histidine | 0.51 g | |
| Fat | 21.4 g | |
| Monounsaturated | 5.7 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0.1 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.6 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 146 mg | |
| Calcium | 66.7 mg | 7% |
| Copper | 0.23 mg | 26% |
| Iron | 4.8 mg | 26% |
| Magnesium | 39.6 mg | 13% |
| Manganese | 0.53 mg | 29% |
| Phosphorus | 223 mg | 32% |
| Potassium | 391 mg | 8% |
| Selenium | 61.7 µg | 112% |
| Sodium | 726 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 9.1 mg | 65% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 150 µg | 37% |
| Cobalamin (vitamin B12) | 1.4 µg | 58% |
| Choline | 129 mg | 30% |
| Vitamin A | 77.8 µg | 11% |
| Vitamin C | 9.3 mg | 12% |
| Vitamin D (D2 + D3) | 55.1 IU | 9% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 29.5 µg | 33% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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