Of which 9.1 g sugars and 3.1 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 Lean protein (fish) · Iodine (fish) · Vitamin C (tomato)
Allergens fish
Grilled sea bream with arugula and cucumber salad
Fresh fish on the grill with a crunchy salad on the side.
Ingredients
- 1 skin-on gilthead sea bream fillet (180 g / 6½ oz)
- 1 clove garlic, minced (5 g)
- lemon juice and fresh cilantro, to taste
- 1 handful of arugula (40 g / 1½ oz)
- 1 tomato, diced (100 g / 3½ oz)
- ½ cucumber, sliced into rounds (100 g / 3½ oz)
- 1 grated carrot (50 g / 1¾ oz)
- 1½ tbsp olive oil (15 g / ½ oz)
- vinegar, salt and pepper, to taste
Method
- Season the sea bream fillet with salt, pepper, garlic and lemon juice.
- Cook it in a very hot nonstick skillet for 3 to 4 minutes per side.
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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