Of which 3.5 g sugars and 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 Lean protein (salt cod) · Vitamin C (tomato) · Folate (leafy greens)
Allergens fish
Salt cod bowl with raw vegetables and olives
A fresh, quick meal for hot days.
Ingredients
- 200 g (7 oz) salt cod, cooked and flaked
- 1 cup romaine lettuce, torn (50 g / 1¾ oz)
- ½ cup cherry tomatoes, halved (75 g / 2¾ oz)
- ½ cucumber, thinly sliced into rounds (75 g / 2¾ oz)
- ¼ small red onion, thinly sliced (40 g / 1½ oz)
- ¼ cup black olives, pitted (40 g / 1½ oz)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- sea salt and black pepper, to taste
Method
- In a large bowl, combine the torn lettuce, cherry tomatoes, sliced cucumber, red onion and olives.
- Add the cooked, flaked salt cod to the vegetables in the bowl.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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