Of which 3.2 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 48 g protein per serving · Omega-3 (salmon) · Vitamin D (salmon)
Allergens fish
Grilled salmon with quinoa and asparagus
A complete meal of top-quality protein, omega-3s and an ancient grain.
Ingredients
- 1 salmon steak (180 g / 6½ oz)
- 60 g (2 oz) quinoa, uncooked
- 1 bunch of green asparagus spears (150 g / 5½ oz)
- 1 clove garlic (5 g)
- 1½ tbsp olive oil (15 g / ½ oz)
- salt and pepper, to taste
Method
- Cook the quinoa in water with a pinch of salt for 12–15 minutes, until it has absorbed the water.
- Season the salmon with salt and pepper and sear it in a hot skillet for 4 minutes per side.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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