Spanish Omelette
Good nutritional profile
Thick Spanish omelette of eggs, slow-fried potato and onion.
Spanish omelette, also called Spanish tortilla, is a thick omelette of sliced potato and onion cooked slowly in olive oil, drained, mixed with beaten eggs, set in a pan and flipped. A 170 g wedge has about 270 kcal, 9 g of protein, 15 g of fat, mostly from the olive oil, and 24 g of carbohydrate from the potato. A wedge with a tomato salad makes a light lunch.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.2g | 9.3% |
| Fat | 9.1g | 13.0% |
| Carbs | 14g | 4.7% |
| Simple Sugars | 4.9g | Estimate |
| Complex Carbs | 7.4g | Estimate |
| Fiber | 1.7g | 6.8% |
| Water | 70g | 2.8% |
| Calories | 157 | 7.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.8 | g | 9.0% |
| Monounsaturated | 5.61 | g | 22.4% |
| Polyunsaturated | 1.25 | g | 9.6% |
| Omega-3 | 0.375 | g | Estimate |
| DHA | 17 | mg | 1.9% |
| Omega-6 | 0.875 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.5 | mg |
| Vitamin E | 1.13 | mg |
| Selenium | 9.62 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 40.6 | mcg | 4.5% |
| vitamin B1 | 0.058 | mg | 4.8% |
| vitamin B2 | 0.139 | mg | 10.7% |
| vitamin B3 | 0.723 | mg | 4.5% |
| vitamin B6 | 0.145 | mg | 8.5% |
| vitamin B9 | 21.3 | mcg | 5.3% |
| vitamin B12 | 0.226 | mcg | 9.4% |
| vitamin C | 4.5 | mg | 5.0% |
| vitamin D | 0.537 (21 IU) | mcg | 3.6% |
| vitamin E | 1.13 | mg | 7.5% |
| vitamin K | 5.54 | mcg | 4.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28.7 | mg | 2.9% |
| iron | 1.12 | mg | 6.2% |
| magnesium | 21.1 | mg | 5.3% |
| phosphorus | 108 | mg | 15.4% |
| potassium | 390 | mg | 15.0% |
| sodium | 287 | mg | 12.5% |
| zinc | 0.651 | mg | 5.9% |
| copper | 0.124 | mg | 13.8% |
| manganese | 0.139 | mg | 6.0% |
| selenium | 9.62 | mcg | 17.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 115 | mg | 16.4% | 123% |
| Isoleucine | 241 | mg | 17.2% | 137% |
| Leucine | 385 | mg | 14.1% | 108% |
| Lysine | 342 | mg | 16.3% | 122% |
| Methionine | 227 | mg | 21.6% | 169% |
| Phenylalanine | 435 | mg | 24.9% | 182% |
| Threonine | 210 | mg | 20.0% | 144% |
| Tryptophan | 65 | mg | 23.2% | 169% |
| Valine | 321 | mg | 17.6% | 137% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Waxy potatoes 800 g
- Onion 1 large (200 g)
- Olive oil 250 ml
- Eggs 6 large
- Salt 1 tsp
- Black pepper to taste
Instructions
- 1
Peel the potatoes and cut them into slices about 3 mm thick; slice the onion thinly and toss both with half the salt.
- 2
Heat the olive oil in a 24 cm non-stick frying pan over medium heat, add the potatoes and onion and cook gently for 20-25 minutes, turning now and then, until soft but not browned.
- 3
Drain them in a colander set over a bowl, keeping the oil, and let them cool for 5 minutes.
- 4
Beat the eggs with the rest of the salt and a little pepper in a large bowl, fold in the potatoes and onion and leave for 10 minutes.
- 5
Heat 1 tbsp of the reserved oil in the pan over medium heat, pour in the mixture and cook for 5-6 minutes, shaking the pan, until the bottom is set and golden.
- 6
Put a flat plate over the pan, turn the omelette out onto it, slide it back into the pan and cook for 3-4 minutes more.
- 7
Let it rest for 5 minutes and serve warm or at room temperature, cut into wedges.