Spanish egg
Serves:
1
Time to make:
25 mins (Hands-on time: 5, Cooking time: 20)
Total cost:
$3.20 / $3.20 per serve
(at time of publication)
(at time of publication)
Health information:
High iron
Instructions
Instructions and steps:
Step 1 Preheat oven to 180ºC. Heat oil in a non-stick pan and cook onions and capsicum until softened and starting to brown.
Step 2 Add potatoes to pan. Cook for a few minutes.
Step 3 Add tomatoes, tuna and paste. Cook for 2 minutes.
Step 4 Spoon mixture into an ovenproof dish. Make a hollow in the centre and break egg into the hollow. Cook for 20 minutes. Serve immediately with lightly-cooked spinach and garnished with fresh parsley.
HFG Tip
Store the remaining pepper and onion in an airtight bag in the fridge for future use: add to Country chicken soup, a mixed green salad or a pasta dish.
About this Recipe
Photography: Melanie Jenkins
First Published:
March 2010
Rating:
(1 vote)
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Full ingredient list:
- oil spray
- 1/4 small onion, finely chopped
- 1 spring onion, finely chopped
- 1/4 red capsicum, deseeded, diced or 2 tablespoons diced Peppadew
- 2 small cooked potatoes, sliced
- 1/2 x 400g can chopped tomatoes
- 95g can tuna in spring water, drained
- 1 tablespoon Gourmet Garden coriander or basil paste
- 1 egg
Nutritional information (per serve)
Energy:
1890kJ
Calories:
452cal
Protein:
32g
Fat:
19g
- saturated:
3g
Carbohydrates:
40g
- sugars:
14g
Dietary Fibre:
4g
Sodium:
720mg
Calcium:
110mg
Iron:
5mg
Nutrition information is given per serve
*NS: not specified
