Of which 1.9 g sugars and 1.8 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 Iron (spinach) · Vitamin K (spinach) · Lean protein (fish)
Allergens fish
Grilled sole with sautéed spinach
Lean protein and dark leafy greens in 20 minutes.
Ingredients
- 2 sole fillets (200 g / 7 oz)
- 300 g (10½ oz) fresh spinach
- 2 cloves garlic (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- lemon juice, to taste
- nutmeg, to taste (1 g)
- salt and pepper, to taste
Method
- Season the sole fillets with salt, pepper and lemon juice.
- Heat a drizzle of olive oil in a skillet or grill pan.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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