Of which 7 g sugars and 3.8 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 44.3 g protein per serving · Vitamin C (lemon) · Vitamin K (broccoli)
Allergens fish
Roasted horse mackerel with sheet-pan vegetables
Portuguese fish and seasonal vegetables, all roasted together on one sheet pan.
Ingredients
- 2 medium horse mackerel, cleaned and gutted (440 g / 15½ oz)
- 1 lemon, cut into rounds (100 g / 3½ oz) — mostly for aroma
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 medium carrot, cut into sticks (60 g / 2 oz)
- 1 small zucchini, cut into half-moons (150 g / 5½ oz)
- 1 cup broccoli florets (90 g / 3¼ oz)
- fresh parsley, oregano or thyme, to taste (3 g)
- sea salt and black pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F). Make three or four diagonal slashes in each horse mackerel and season inside and out with salt and pepper.
- Fill the cavity of each fish with lemon slices and a few of the fresh herbs.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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