Of which 7.5 g sugars and 2.9 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 46.8 g protein per serving · Vitamin C (bell pepper) · Vitamin C (tomato)
Allergens fish
Grilled wreckfish with summer vegetables
Grilled fish and sautéed vegetables in 25 minutes, no fuss.
Ingredients
- 2 fresh wreckfish steaks, about 190 g each (380 g / 13½ oz)
- 1 medium zucchini, cut into thin half-moons (200 g / 7 oz)
- 1 red bell pepper, cut into strips (150 g / 5½ oz)
- 1 small red onion, cut into thin wedges (80 g / 2¾ oz)
- 150 g (5½ oz) cherry tomatoes, halved
- 2 cloves garlic, minced (6 g)
- 1 small sprig fresh thyme, or 1 tsp dried (2 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- ½ lemon, juice only (15 g / ½ oz)
- salt and black pepper, to taste
Method
- Season the wreckfish steaks with salt, pepper, lemon juice and thyme. Let them marinate for 10 minutes while you prep the vegetables.
- Heat a grill pan over medium-high heat and grill the fish for about 5 minutes per side, until golden and cooked through. Set aside.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.