Of which 5.8 g sugars and 2.1 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 Potassium (potato) · Lean protein (salt cod) · Unsaturated fat (olive oil)
Allergens fish
Roasted salt cod with sweet potato
Thick salt cod steaks roasted in the oven with sweet potato wedges and onion.
Ingredients
- 2 salt cod steaks, soaked, desalted (340 g / 12 oz)
- 2 medium sweet potatoes (400 g / 14 oz)
- 1 onion, sliced into rings (110 g / 4 oz)
- 3 cloves garlic, sliced (9 g)
- 2 tbsp extra-virgin olive oil (25 g / 1 oz)
- sea salt and pepper, to taste
- fresh cilantro, to taste (5 g)
- 1 lemon, sliced into rounds (30 g / 1 oz)
Method
- Preheat the oven to 200 °C (400 °F).
- Cut the sweet potatoes into wedges and season with half the olive oil, salt and pepper.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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