Of which 2.8 g sugars and 4 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 31.6 g protein per serving · Folate (leafy greens) · Vitamin C (tomato)
Allergens fish
Grilled horse mackerel with fresh salad
Horse mackerel on the grill with coarse salt and a simple lettuce and cucumber salad.
Ingredients
- 4 horse mackerel, cleaned (480 g / 1 lb)
- 100 g (3½ oz) lettuce
- 100 g (3½ oz) tomato
- 50 g (1¾ oz) red onion
- 100 g (3½ oz) cucumber
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp wine vinegar (15 g / ½ oz)
- coarse salt, to taste
- 1 lemon (30 g / 1 oz)
- black pepper, to taste
Method
- Season the horse mackerel with coarse salt, inside and out.
- Grill the fish for 4 to 5 minutes per side, until the skin is crispy.
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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