Of which 6.1 g sugars and 5.7 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 29.7 g protein per serving · Omega-3 (mackerel) · Vitamin C (tomato)
Allergens fish
Grilled mackerel with tomato and red onion salad
Fifteen minutes from grill to table.
Ingredients
- 2 fresh mackerel, cleaned (300 g / 10½ oz)
- 3 ripe tomatoes, sliced into rounds (300 g / 10½ oz)
- 1 red onion, cut into thin half-moons (80 g / 2¾ oz)
- fresh cilantro, to taste
- 1½ tbsp extra-virgin olive oil (15 g / ½ oz)
- 1 tbsp wine vinegar (15 g / ½ oz)
- coarse salt, to taste
- 1 lemon, to serve (30 g / 1 oz)
Method
- Season the mackerel with coarse salt inside and out and let it rest for 5 minutes.
- Grill the mackerel for 4 minutes per side, until the skin is crispy.
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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