Spanish-style Tortilla with Potatoes, Corn, and Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 677 cal. | (32 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 12.9 mg | (108 %) | ||
| Vitamin K | 23.2 μg | (39 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 35 μg | (78 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 1,554 mg | (39 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 87 μg | (44 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 497 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 700 grams waxy potatoes
- salt
- 400 grams white fish fillets (such as cod)
- 2 Tbsps lemon juice
- freshly ground black peppers
- 2 Tbsps Pastry flour
- 1 egg
- 120 grams breadcrumbs
- 5 Tbsps vegetable oil
- 2 Tomatoes
- 1 Red Bell pepper
- 120 grams Corn kernel (canned)
- 1 onion
- 7 eggs
- 60 milliliters milk
- freshly grated Nutmeg
- Cress (for garnish)
Preparation steps
Scrub the potatoes and parboil in boiling salted water for about 15 minutes. Drain, rinse with cold water, peel, and leave to cool. Then cut the potatoes into slices.
Rinse the fish, pat dry, and cut into small pieces, about 3 x 1 cm (1 x 1/2 inches). Season with lemon juice, salt, and pepper. Dredge the fish pieces in flour, then dip in beaten egg, and coat with breadcrumbs.
In a sauté pan, heat 2 to 3 tablespoons oil. Add the fish and cook until golden brown on all sides, about 5 minutes. Remove and set aside.
Preheat the oven to 200°C (approximately 400°F).
Rinse the tomatoes and peppers. Cut into quarters, remove the seeds, and dice small. Rinse and drain the corn kernels in a colander. Peel the onion and chop finely.
Mix the eggs with the milk and season with salt, pepper, and a pinch of nutmeg.
To make the tortilla: In a sauté pan, heat the remaining oil and fry the potato slices on all sides, about 8 minutes. Add the onion, pepper,s and corn and sauté briefly. Pour the egg mixture over the vegetables, sprinkle with the diced tomatoes and cook without stirring for about 4 minutes.
Bake in the preheated oven for about 10 minutes. Distribute the pieces of fish over the tortilla. Finish baking for another 10 minutes. To serve, remove the tortilla from the oven and top with the cress.
Accompany with a salad if desired.
