Of which 14.5 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 Vitamin A (sweet potato) · Fiber (sweet potato) · Lean protein (fish)
Allergens fish
Grilled hake with sweet potato and broccoli
A complete white fish meal, light and full of protein.
Ingredients
- 1 hake loin steak (150 g / 5½ oz)
- 1 sweet potato (220 g / 8 oz)
- 1 head of broccoli (150 g / 5½ oz)
- 1 tbsp olive oil (10 g)
- 1 clove garlic, minced (5 g)
- chopped fresh parsley, to taste
- lemon juice, to taste
- salt and black pepper, to taste
Method
- Cut the sweet potato into cubes and boil for 15–18 minutes, until tender.
- Steam the broccoli, cut into pieces, for 6–8 minutes, keeping a little bite.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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