Of which 5.3 g sugars and 1.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin A (sweet potato)
Allergens fish
Air fryer sea bream with baked sweet potato
Fish and complex carbs in the same tray, in 28 minutes.
Ingredients
- 2 sea bream fillets (320 g / 11½ oz) — 160 g each
- 1 medium sweet potato, thinly sliced into rounds (250 g / 9 oz)
- 1½ tbsp extra-virgin olive oil (15 g / ½ oz)
- 10 g chopped fresh parsley
- 1 tsp dried oregano (1 g)
- 1 lemon, sliced into rounds (30 g / 1 oz)
- salt and black pepper, to taste
Method
- Cut the sweet potato into thin 3 mm rounds and season with olive oil, salt and pepper.
- Place them in the air fryer basket and precook for 8 minutes at 190 °C (375 °F).
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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