Of which 6.2 g sugars and 3.1 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 Vitamin C (tomato) · Omega-3 (sardines) · Calcium (sardines)
Allergens fish
Raw vegetable bowl with sardines
Fresh vegetables with canned sardines, ready in 10 minutes.
Ingredients
- 1 can of sardines (in olive oil or water), drained (120 g / 4 oz)
- 2 romaine or iceberg lettuce leaves, torn (40 g / 1½ oz)
- 1 medium tomato, cut into wedges (150 g / 5½ oz)
- ½ medium carrot, grated (80 g / 2¾ oz)
- ½ cucumber, thinly sliced into rounds (150 g / 5½ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- ½ lemon, juice only (25 g / 1 oz)
- sea salt and black pepper, to taste
Method
- Wash the vegetables well. Tear the lettuce, cut the tomato into wedges, grate the carrot and slice the cucumber.
- Line the bottom of a large bowl with the lettuce and add the tomato, carrot and cucumber.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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