Of which 11.6 g sugars and 3.7 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) · Vitamin C (bell pepper)
Allergens fish
Oven-roasted sea bass with vegetables
Everything on one baking sheet, with no more mess than necessary.
Ingredients
- 1 sea bass fillet (220 g / 8 oz)
- ½ lemon, sliced into rounds (15 g / ½ oz)
- 1 onion, cut into wedges (80 g / 2¾ oz)
- 1 bell pepper, cut into strips (100 g / 3½ oz)
- 1 zucchini, sliced into rounds (100 g / 3½ oz)
- 1 tomato, cut into wedges (100 g / 3½ oz)
- 2 cloves garlic (10 g)
- 1 small sprig fresh thyme (3 g)
- 2 tbsp olive oil (18 g / ¾ oz)
- salt and pepper, to taste
Method
- Preheat the oven to 200 °C (400 °F).
- Arrange the vegetables on a baking sheet lined with parchment paper and season with the olive oil, salt, pepper and thyme.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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