Mediterranean Diet Ovo Frito (Fried Egg)

Delight in the simplicity and vibrant flavors of Mediterranean Diet Ovo Frito, a healthy and satisfying twist on classic fried eggs. This quick and easy recipe pairs a perfectly fried egg—crispy edges and a luscious runny yolk—with sautéed cherry tomatoes and wilted spinach for a burst of fresh, earthy goodness. Drizzled with fragrant extra virgin olive oil, topped with creamy crumbled feta cheese, and finished with a sprinkle of fresh parsley, this dish is packed with Mediterranean charm. Ready in just 15 minutes, it's an ideal choice for a wholesome breakfast, brunch, or light meal. Plus, it’s loaded with heart-healthy ingredients, making it both delicious and nutritious. Serve with crusty whole-grain bread or enjoy on its own for a delightful meal that celebrates the best of the Mediterranean diet.

Nutriscore Rating: 68/100

Prep Time:5 mins

Cook Time:10 mins

Total Time:15 mins

Servings: 1

Ingredients

• 1 piece large egg
• 1 tablespoon extra virgin olive oil
• 5 pieces cherry tomatoes
• 1 cup spinach leaves
• 1 tablespoon feta cheese
• 1 teaspoon fresh parsley
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by preparing your vegetables: halve the cherry tomatoes and coarsely chop the spinach leaves if they are large. Finely chop the fresh parsley.

Step 2

Heat the olive oil in a non-stick skillet over medium heat.

Step 3

Add the halved cherry tomatoes to the pan and sauté for about 2 minutes until they begin to soften.

Step 4

Add the spinach leaves to the skillet, cooking for another minute until the leaves are wilted.

Step 5

Create a space in the skillet and gently crack the egg into the pan.

Step 6

Cook the egg until the whites are set but the yolk remains runny, about 2-3 minutes. For a more cooked yolk, cover the pan with a lid and cook for an additional minute.

Step 7

Season the egg and vegetables with salt and black pepper to taste.

Step 8

Transfer the egg and vegetables to a serving plate, being careful not to break the yolk.

Step 9

Crumble feta cheese over the top, add a sprinkle of fresh parsley, and serve immediately. Enjoy your Mediterranean Diet Ovo Frito!

Nutrition Facts

Serving size	(192.7g)

Amount per serving	% Daily Value*
Calories	241.2

Total Fat 21.1g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 194.3mg	0%
Sodium 798.0mg	0%
Total Carbohydrate 5.6g	0%
Dietary Fiber 1.9g	0%
Total Sugars 2.7g
Protein 9.3g	0%

Vitamin D 42.5IU	0%
Calcium 118.8mg	0%
Iron 2.3mg	0%
Potassium 460.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 76.1%

Protein: 14.9%

Carbs: 9.0%