Of which 6.6 g sugars and 6.6 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 30.4 g protein per serving · Vitamin C (tomato) · Unsaturated fat (olive oil)
Allergens fish
Roasted mackerel with tomato and onion
An oily fish rich in omega-3, roasted Mediterranean-style.
Ingredients
- 2 mackerel steaks or fillets (300 g / 10½ oz)
- 2 medium tomatoes, sliced into rounds, or 1 cup cherry tomatoes (200 g / 7 oz)
- 1 medium onion, thinly sliced (150 g / 5½ oz)
- 2 cloves garlic, minced (6 g)
- 3 tbsp extra-virgin olive oil (30 g / 1 oz)
- 1 tsp dried herbs (oregano, thyme or rosemary) (1 g)
- ½ lemon (juice only, optional) (15 g / ½ oz)
- sea salt and black pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F). Rinse the mackerel and pat it very dry. Arrange the tomato slices and onion in a baking dish and lay the mackerel on top.
- Drizzle everything with the olive oil, add the minced garlic and sprinkle with the dried herbs. Season generously with salt and pepper. Squeeze the lemon juice over, if using.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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