Of which 9.5 g sugars and 4.1 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 Vitamin C (bell pepper) · Vitamin C (tomato) · Fiber (eggplant)
Allergens fish
Roasted vegetables with flaked sardines
One tray, the oven does all the work, and a taste of the sea.
Ingredients
- 1 zucchini (200 g / 7 oz) — cut into half-moons
- 2 bell peppers (250 g / 9 oz) — halved
- 1 red onion (120 g / 4 oz) — cut into wedges
- 1 cup cherry tomatoes (200 g / 7 oz) — whole
- 1 eggplant (200 g / 7 oz) — diced
- 4 tbsp olive oil (40 g / 1½ oz)
- 4 cloves garlic (12 g) — sliced
- 1 sprig fresh thyme (5 g)
- 2 cans of sardines in olive oil, drained (160 g / 5½ oz) — roughly flaked
- 1 handful of fresh parsley or cilantro (5 g) — chopped
- sea salt and black pepper, to taste
Method
- Preheat the oven to 200 °C (400 °F).
- Cut the zucchini into half-moons, the bell peppers into strips, the red onion into wedges and the eggplant into cubes.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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