Every Spanish dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Pimientos de Padron, down 74% from 126 to 33 kcal a serving.
- Lightest dish: Pimientos de Padron at 33 kcal.
- Most protein: Salt Cod Fritters at 82g a serving.
- Could not be lightened: 2 dishes, named with the reason in Authentic-ish Spanish.
Every Spanish dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Pimientos de Padron | 126 kcal | 33 kcal | 74% | 1g |
| Padron Peppers | 136 kcal | 44 kcal | 68% | 1g |
| Ajoblanco | 427 kcal | 136 kcal | 68% | 4g |
| Patatas Bravas | 601 kcal | 220 kcal | 63% | 8g |
| Champiñones al Ajillo | 318 kcal | 128 kcal | 60% | 6g |
| Garlic Prawns | 339 kcal | 146 kcal | 57% | 26g |
| Tigres | 734 kcal | 323 kcal | 56% | 31g |
| Garlic Chicken | 710 kcal | 320 kcal | 55% | 45g |
| Leche Frita | 613 kcal | 294 kcal | 52% | 22g |
| Hake in Green Sauce | 441 kcal | 231 kcal | 48% | 37g |
| Churros | 394 kcal | 204 kcal | 48% | 12g |
| Alubias de Tolosa | 657 kcal | 344 kcal | 48% | 20g |
| Gazpacho | 290 kcal | 155 kcal | 47% | 9g |
| Berenjenas Fritas con Miel | 294 kcal | 160 kcal | 46% | 5g |
| Asturian Bean Stew | 487 kcal | 280 kcal | 43% | 26g |
| Spanish Omelette | 519 kcal | 300 kcal | 42% | 14g |
| Croquetas de Jamon | 639 kcal | 369 kcal | 42% | 20g |
| Flamenco Eggs | 446 kcal | 260 kcal | 42% | 17g |
| Boquerones en Vinagre | 312 kcal | 180 kcal | 42% | 20g |
| Pollo al Chilindron | 661 kcal | 394 kcal | 40% | 52g |
| Pescaito Frito | 711 kcal | 425 kcal | 40% | 38g |
| Basque Cheesecake | 543 kcal | 334 kcal | 38% | 15g |
| Chorizo in Wine | 522 kcal | 326 kcal | 38% | 16g |
| Santiago Almond Cake | 357 kcal | 226 kcal | 37% | 10g |
| Carrilladas de Cerdo | 831 kcal | 523 kcal | 37% | 45g |
| Escalivada | 246 kcal | 158 kcal | 36% | 11g |
| Meatballs in Tomato Sauce | 511 kcal | 330 kcal | 35% | 32g |
| Huevos Rotos | 490 kcal | 317 kcal | 35% | 18g |
| Arroz con Costra | 706 kcal | 478 kcal | 32% | 32g |
| Revuelto de Setas | 351 kcal | 244 kcal | 30% | 16g |
| Pork Cheek Stew | 651 kcal | 462 kcal | 29% | 42g |
| Lentejas con Chorizo | 470 kcal | 334 kcal | 29% | 19g |
| Pisto Manchego | 262 kcal | 186 kcal | 29% | 13g |
| Lentils with Chorizo | 615 kcal | 441 kcal | 28% | 29g |
| Broken Eggs with Chorizo | 600 kcal | 432 kcal | 28% | 19g |
| Suquet de Peix | 511 kcal | 369 kcal | 28% | 37g |
| Octopus with Paprika | 505 kcal | 368 kcal | 27% | 37g |
| Fabada Asturiana | 348 kcal | 253 kcal | 27% | 25g |
| Huevos a la Flamenca | 312 kcal | 233 kcal | 25% | 18g |
| Chicken and Rabbit Paella | 806 kcal | 609 kcal | 24% | 46g |
| Arroz Caldoso con Pollo | 817 kcal | 619 kcal | 24% | 43g |
| Marmitako | 453 kcal | 345 kcal | 24% | 39g |
| Salt Cod Fritters | 575 kcal | 449 kcal | 22% | 82g |
| Arroz a Banda | 626 kcal | 488 kcal | 22% | 15g |
| Arroz al Horno | 685 kcal | 537 kcal | 22% | 27g |
| Crema Catalana | 276 kcal | 219 kcal | 21% | 9g |
| Sea Bass baked in salt | 426 kcal | 338 kcal | 21% | 45g |
| Merluza a la Vasca | 398 kcal | 313 kcal | 21% | 39g |
| Garbanzos con Espinacas | 567 kcal | 453 kcal | 20% | 22g |
| Arroz con Leche | 343 kcal | 276 kcal | 20% | 8g |
| Seafood Paella | 689 kcal | 564 kcal | 18% | 46g |
| Arroz Negro | 624 kcal | 517 kcal | 17% | 34g |
| Chickpea and Spinach Stew | 403 kcal | 336 kcal | 17% | 17g |
| Filete Empanado | 597 kcal | 518 kcal | 13% | 55g |
| Pisto | 196 kcal | 174 kcal | 11% | 8g |
| Salmorejo | 490 kcal | 447 kcal | 9% | 15g |
| Rabo de Toro | 912 kcal | 832 kcal | 9% | 82g |
| Slow Cooked Oxtail | 662 kcal | 624 kcal | 6% | 69g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Spanish prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.