Of which 3 g sugars and 3.2 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 23.5 g protein per serving · Unsaturated fat (olive oil) · Vitamin C (bell pepper)
Allergens fish
Canned sardines with roasted pepper
A Portuguese classic that tastes like vacation and is ready in five minutes.
Ingredients
- 1 can Portuguese sardines in olive oil, drained (90 g / 3¼ oz)
- 1 roasted red pepper, jarred or homemade (80 g / 2¾ oz)
- 1 tbsp chopped fresh parsley (5 g)
- a few drops of lemon juice, to taste
Method
- Drain the sardines lightly, keeping a little of the olive oil from the can.
- Cut the roasted pepper into thin strips.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven