Of which 4.3 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 31.3 g protein per serving · Vitamin C (tomato) · Folate (leafy greens)
Allergens fish
Grilled horse mackerel with Portuguese salad
Budget-friendly fish, a hot grill, a Portuguese classic.
Ingredients
- 4 horse mackerel, cleaned and butterflied (600 g / 1¼ lb)
- coarse salt, to taste
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 lemon (60 g / 2 oz)
- 1 handful of lettuce (100 g / 3½ oz)
- 1 ripe tomato (200 g / 7 oz) — cut into wedges
- 1 red onion (80 g / 2¾ oz) — thinly sliced into rounds
- 1 cucumber (150 g / 5½ oz) — sliced
- 2 tbsp olive oil (20 g / ¾ oz) — for the salad
- 1 tbsp vinegar (15 g / ½ oz)
- 1 tsp dried oregano (1 g)
Method
- Ask your fishmonger to clean and butterfly the horse mackerel, or do it yourself with a sharp knife.
- Season them with coarse salt and let them rest for 15 minutes.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.