Of which 1.4 g sugars and 6.4 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 33.4 g protein per serving · Omega-3 (salmon) · Vitamin D (salmon)
Allergens gluten, fish, milk
Pasta with roasted salmon and tomato
Salmon and cherry tomatoes roasted together, with pasta tossed in the sauce.
Ingredients
- 4 salmon steaks (500 g / 1 lb)
- 1 package of cherry tomatoes (150 g / 5½ oz)
- spinach, to taste (80 g / 2¾ oz)
- 5 reduced-fat cheese wedges (100 g / 3½ oz)
- 300 g (10½ oz) cooked pasta
- fresh basil, to taste
- a drizzle of olive oil (10 g)
- salt, pepper, garlic powder and oregano, to taste
Method
- Preheat the oven to 180 °C (350 °F). In a baking dish, place the salmon, cherry tomatoes, spinach and reduced-fat cheese wedges.
- Season with salt, pepper, garlic powder, oregano and a drizzle of olive oil.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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