Of which 7.2 g sugars and 2 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 39.3 g protein per serving · Vitamin C (tomato) · Unsaturated fat (olive oil)
Allergens fish
Monkfish rice with cilantro
A loose, soupy rice with monkfish and tomato, fragrant with fresh cilantro.
Ingredients
- 400 g (14 oz) monkfish, in pieces
- 200 g (7 oz) carolino rice (or other medium-grain rice)
- 1 onion (110 g / 4 oz)
- 2 ripe tomatoes (240 g / 8½ oz)
- 3 cloves garlic (9 g)
- 500 ml (2 cups) fish stock
- 1 tbsp extra-virgin olive oil (15 g / ½ oz)
- fresh cilantro, to taste (8 g)
- salt and pepper, to taste
Method
- Sauté the chopped onion and garlic in the olive oil until soft.
- Add the peeled, chopped tomatoes and cook until they break down.
The full method (8 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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