Of which 5.4 g sugars and 2.3 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 Mediterranean salad
Sea bream on the grill with a fresh salad of tomato, cucumber and olives.
Ingredients
- 2 small gilthead sea bream, cleaned (300 g / 10½ oz)
- 100 g (3½ oz) cherry tomatoes
- 150 g (5½ oz) cucumber
- 40 g (1½ oz) black olives
- 50 g (1¾ oz) red onion
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 lemon, juice only (20 g / ¾ oz)
- dried oregano, to taste
- salt and pepper, to taste
Method
- Season the sea bream inside and out with salt, pepper, lemon juice and oregano.
- Let them marinate for 10 minutes while you make the salad.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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