Of which 6.1 g sugars and 2.1 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 31.9 g protein per serving · Vitamin C (tomato) · Folate (leafy greens)
Allergens fish
Grilled red sea bream with watercress and tomato salad
Simple fish, fresh salad, ready in 20 minutes.
Ingredients
- 2 fresh red sea bream fillets, pargo (300 g / 10½ oz)
- 1 bunch of watercress, washed (60 g / 2 oz)
- 1 medium tomato (120 g / 4 oz)
- ½ cucumber (150 g / 5½ oz)
- ¼ red onion (30 g / 1 oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 tbsp red wine vinegar (15 g / ½ oz)
- ½ lemon, juice only (15 g / ½ oz)
- fresh herbs (dill or parsley), to taste (3 g) — optional
- salt and pepper, to taste
Method
- Season the red sea bream fillets with salt, pepper, the lemon juice and the fresh herbs, if using.
- Heat a grill pan or nonstick skillet over medium-high heat. Grill the fillets for about 4 minutes on each side, until cooked through and golden-crusted.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook. The English edition is coming soon.
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