Thai · Authentic-ish Thai
Fried Egg Salad
210 kcal a serving, against 284 for the traditional version. That is 74 kcal off, or 26%, with 12.9g of protein. Serves 2. 20 minutes.
What the traditional version is
Duck eggs, deep-fried in hot oil until the edges shatter, the whites puff up and the yolks stay just set. Sliced and scattered over a salad of raw shallots, fresh tomatoes and coriander, all dressed with a bracing mix of lime juice, fish sauce, sugar and a little fresh chilli. It's crunchy, savoury and sharp all at once.
What changed, and what each change costs
Swap 2 duck eggs (140g) for 3 large chicken eggs (168g)
Duck eggs are lovely - big yolks, richer flavour and they crisp better. Chicken eggs have less fat, a bit less flavour, but more protein for the same calories. Bumping up to three chicken eggs gets you extra protein and keeps the salad looking generous.
What it costs you. You miss that custardy richness and the big, bold yolks. It is less rich than the original. It is just. eggy. But no one's going hungry.
Deep frying replaced by 8g of oil in a non-stick frying pan
You can't get the signature shatter without a lot of oil. But if you cook the eggs in a hot non-stick pan with a measured spoon of oil, the edges still go crisp and golden. The white browns, but you'll never get the same puffy, riddled edges.
What it costs you. You lose the glass-like, lacy crunch. The egg white turns golden and a bit chewy instead. It's still tasty, but it's never pretending to be the real thing.
Boost the coriander and tomatoes by 50%
Without the oil-slicked eggs to bulk it up, the salad needs a little more colour and bite. It also helps you feel like you're still eating a proper plateful, even though the oil's been slashed.
What it costs you. More herbs and tomatoes means the sharp, fresh side of the dish is louder. If you hate coriander, you'll hate that. For everyone else, it's a win.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 284 | 210 |
| Protein | 10.9g | 12.9g |
| Fat | 21.8g | 12.2g |
| Saturated fat | 4.1g | 3.2g |
| Carbohydrate | 11.1g | 12g |
| Protein per 100 kcal | 3.8g | 6.2g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Thai prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. eggs, fish.
The method is in the book
You swap out the duck eggs, slash the oil, and what you get back is a plate of crispy-ish chicken eggs and a blast of fresh salad. The shattery, lacy texture is the first casualty. You end up with golden, slightly chewy whites rather than glassy crunch. But you gain an extra egg and plenty of green, making this a proper meal for two that hits the spot. It won't replace the pub original, but your stomach (and your frying pan) will thank you.
The quantities and the method for this dish are in Authentic-ish Thai, along with 50 more. It is not out yet. The swap kit is free in the meantime.