Of which 7.4 g sugars and 8.2 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 35.1 g protein per serving · Omega-3 (salmon) · Vitamin D (salmon)
Allergens fish, sesame
Salmon bowl with raw vegetables
Fresh, quick and full of color — ready in 20 minutes.
Ingredients
- 1 grilled salmon steak, flaked (150 g / 5½ oz)
- 2 cups mixed lettuce (100 g / 3½ oz)
- ½ cucumber, thinly sliced into rounds (75 g / 2¾ oz)
- ½ cup cherry tomatoes, halved (75 g / 2¾ oz)
- ½ avocado, sliced (75 g / 2¾ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
- 5 g sesame seeds (optional)
- salt and black pepper, to taste
Method
- Grill the salmon until cooked to your liking. Let it cool slightly and flake it with a fork.
- Wash and cut the lettuce, cucumber, cherry tomatoes and avocado.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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