Of which 7.6 g sugars and 6.7 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 50.3 g protein per serving · Vitamin C (tomato) · Unsaturated fat (olive oil)
Allergens fish
Grilled horse mackerel with tomato salad
Simple grilled fish with a tomato, cucumber and olive salad.
Ingredients
- 4 horse mackerel, cleaned (480 g / 1 lb)
- 2 ripe tomatoes, diced (280 g / 10 oz)
- ½ red onion, thinly sliced (70 g / 2½ oz)
- ½ cucumber, sliced into rounds (125 g / 4½ oz)
- 50 g (1¾ oz) black olives, pitted
- fresh or dried oregano, to taste (2 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp red wine vinegar (15 g / ½ oz)
- coarse salt and black pepper, to taste
Method
- Season the horse mackerel inside and out with coarse salt and oregano.
- Preheat the grill or a griddle over medium-high heat. Grill the fish for about 4 minutes per side, until cooked through with crispy skin.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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