Empanadas Gallegas
Empanadas Gallegas are large, savory pies from Galicia in northwest Spain, traditionally filled with a hearty mixture of tuna or cod, sautéed onions, red peppers, and sometimes hard-boiled eggs. Unlike smaller turnover-style empanadas, these are baked as a single, substantial pie that is sliced into portions, making them a staple for sharing at gatherings.
🍽️ Nutrition at a glance
These empanadas are moderately high in carbohydrates from the wheat-based dough and provide a good source of protein from the fish filling, with fats coming from olive oil and the dough itself. A typical slice (about 1/8 of a 12-inch pie) contains roughly 300-400 calories, offering key nutrients like omega-3 fatty acids (if using tuna or cod), vitamins from the vegetables, and iron.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 42 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 550 mg |
| Potassium | 280 mg |
| Iron | 2.5 mg |
| Calcium | 60 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 4 mg |
| Phosphorus | 150 mg |
Per 1 piece (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Empanadas Gallegas are a symbol of Galician communal eating, often prepared for festivals and family meals, reflecting the region's maritime heritage through its seafood fillings. Nutritionally, the use of olive oil and fish provides heart-healthy fats, while the pie format makes it a balanced, all-in-one meal that's both comforting and nutrient-dense.
