Of which 6.8 g sugars and 7.1 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 30.5 g protein per serving · Omega-3 (mackerel) · Vitamin C (tomato)
Allergens fish
Grilled mackerel with Mediterranean salad
Grilled mackerel with cherry tomatoes, cucumber and olives.
Ingredients
- 2 fresh mackerel steaks (300 g / 10½ oz)
- 150 g (5½ oz) cherry tomatoes, halved
- 1 medium cucumber, diced (200 g / 7 oz)
- 50 g (1¾ oz) black olives, pitted
- ½ red onion, thinly sliced (75 g / 2¾ oz)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tsp dried oregano (1 g)
- sea salt and black pepper, to taste
Method
- Season the mackerel with salt and pepper. Heat the grill or a nonstick skillet with a drizzle of olive oil.
- Grill the mackerel for 3–4 minutes per side, until cooked through and golden.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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