Of which 0 g sugars and 2.5 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 Lean protein (fish) · Iodine (fish) · Unsaturated fat (olive oil)
Allergens fish
Grilled perch with garlic and parsley sauce
Grilled perch fillets with a quick garlic, parsley and lemon sauce.
Ingredients
- 2 perch fillets (300 g / 10½ oz) — about 150 g each
- 3 cloves garlic, finely minced (9 g)
- 1 bunch of fresh parsley, chopped (15 g / ½ oz)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- ½ lemon, juice only (25 g / 1 oz)
- sea salt and black pepper, to taste
Method
- Season the perch fillets with salt and pepper on both sides.
- Heat 1 tbsp of the olive oil in a nonstick skillet over medium-high heat and cook the fish for 3 to 4 minutes per side, until golden.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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