Of which 7.7 g sugars and 1.5 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) · Potassium (potato)
Allergens fish
Hake with steamed vegetables
Hake steaks steamed over carrot, zucchini, green beans and potato.
Ingredients
- 2 hake steaks (320 g / 11½ oz)
- 2 carrots (140 g / 5 oz)
- 1 zucchini (200 g / 7 oz)
- 200 g (7 oz) green beans
- 2 medium potatoes (300 g / 10½ oz)
- 1 tbsp extra-virgin olive oil (15 g / ½ oz)
- lemon juice (10 g)
- sea salt, to taste
- fresh parsley (5 g)
Method
- Peel the potatoes and carrots and cut them into medium pieces.
- Slice the zucchini into rounds and trim the green beans.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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