Of which 5.2 g sugars and 2.8 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 Lean protein (seafood) · Vitamin C (tomato) · Folate (leafy greens)
Allergens mollusks
Grilled squid with arugula and tomato salad
A quick seafood dish with the freshness of arugula and balsamic.
Ingredients
- 400 g (14 oz) squid, cleaned
- 1 bag of fresh arugula (60 g / 2 oz)
- 150 g (5½ oz) cherry tomatoes
- ½ small red onion (50 g / 1¾ oz)
- 2 cloves garlic, minced (6 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tbsp balsamic vinegar (15 g / ½ oz)
- salt and pepper, to taste
Method
- Cut the squid into rings, or leave them whole if you prefer.
- Season the squid with olive oil, minced garlic, salt and pepper.
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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