Of which 8.4 g sugars and 6 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 45 g protein per serving · Omega-3 (salmon) · Vitamin D (salmon)
Allergens fish, milk
Creamy Tuscan salmon
A cottage cheese sauce with spinach and cherry tomatoes, no cream.
Ingredients
- 2 salmon loins (330 g / 11½ oz)
- 1 tbsp olive oil (10 g)
- 1 chopped onion (80 g / 2¾ oz)
- 2 cloves garlic, minced (6 g)
- 100 g (3½ oz) cherry tomatoes
- 150 g (5½ oz) cottage cheese blended with a little milk (or ½ carton light cream)
- oregano, to taste
- salt and pepper, to taste
- 150 g (5½ oz) fresh spinach
- 2 tbsp tomato puree (30 g / 1 oz)
- ½ lemon, zest only (15 g / ½ oz)
- parsley, to taste
Method
- In a nonstick skillet with the olive oil, over medium-high heat, brown the onion, garlic and cherry tomatoes.
- Add the salmon, season with salt and pepper and cook on both sides. Then add the spinach and let it wilt.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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