Of which 6.3 g sugars and 9.9 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 61.9 g protein per serving · Omega-3 (sardines) · Calcium (sardines)
Allergens fish
Roasted sardines with Portuguese salad
The taste of summer, with no need to light the grill.
Ingredients
- 8 fresh sardines, cleaned (640 g / 1½ lb)
- coarse salt, to taste
- 2 tbsp olive oil (20 g / ¾ oz)
- 3 cloves garlic (9 g) — sliced
- 1 handful of lettuce (80 g / 2¾ oz)
- 1 tomato (200 g / 7 oz) — cut into wedges
- 1 red onion (60 g / 2 oz) — sliced into rounds
- 1 cucumber (100 g / 3½ oz) — sliced
- 1 tbsp olive oil (15 g / ½ oz) — for the salad
- 1 tbsp vinegar (10 g)
- 1 tsp dried oregano (1 g)
Method
- Ask your fishmonger to clean the sardines well, or do it yourself, removing the scales and guts.
- Season them with the coarse salt, olive oil and sliced garlic.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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