Of which 9.8 g sugars and 12.5 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 42.4 g protein per serving · Omega-3 (salmon) · Vitamin D (salmon)
Allergens gluten, fish, milk
Salmon and avocado burrito
Cubes of salmon, avocado and feta, rolled up and golden on the outside.
Ingredients
- 1 whole-wheat wrap (70 g / 2½ oz)
- 100 g (3½ oz) salmon fillet, diced
- ½ red onion, sliced (50 g / 1¾ oz)
- ½ avocado (100 g / 3½ oz)
- 30 g (1 oz) feta cheese
- salt, pepper and garlic powder, to taste
- 100 g (3½ oz) low-fat Greek yogurt
- ½ lemon, juice only (15 g / ½ oz)
- a drizzle of olive oil (5 g)
- sunflower seeds, to serve (optional)
Method
- Cut the salmon into cubes and season with salt, pepper and garlic powder.
- Cook in the air fryer or oven at 180 °C (350 °F) for 15–20 minutes (or in a skillet until golden), stirring halfway through.
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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