Of which 7.4 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 24.2 g protein per serving · Vitamin C (bell pepper) · Omega-3 (sardines)
Allergens fish
Roasted peppers with canned sardines
A starter or light dinner, ready in half an hour.
Ingredients
- 2 large red bell peppers (400 g / 14 oz)
- 1 can of sardines in olive oil, drained (120 g / 4 oz) — drained weight
- 2 cloves garlic, thinly sliced (6 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- chopped fresh parsley (optional), to taste (5 g)
- sea salt and black pepper, to taste
Method
- Wash the peppers, remove the seeds and cut them into thick strips.
- Spread the pepper strips on a baking sheet. Drizzle with a tablespoon of the olive oil and scatter the sliced garlic over them. Season with salt and pepper. Roast in an oven preheated to 200 °C (400 °F) for 20 to 25 minutes, until soft and lightly caramelized.
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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