Of which 2.4 g sugars and 2.2 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) · Folate (asparagus)
Allergens fish, tree nuts
Grilled sea bass with green asparagus
Marinated, grilled sea bass fillets with asparagus and toasted almonds.
Ingredients
- 2 sea bass fillets (300 g / 10½ oz)
- 300 g (10½ oz) green asparagus spears
- 2 cloves garlic, minced (6 g)
- 1 tbsp extra-virgin olive oil (10 g)
- 1 lemon (30 g / 1 oz)
- sea salt and pepper, to taste
- fresh thyme, to taste (3 g)
- 20 g (¾ oz) toasted sliced almonds
Method
- Season the sea bass with salt, pepper, minced garlic and thyme.
- Let it marinate in the olive oil and lemon juice for 10 minutes.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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