Of which 5.2 g sugars and 3.6 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 26.4 g protein per serving · Vitamin C (tomato) · Unsaturated fat (olive oil)
Allergens fish
Sardine toast with tomato and cilantro
Canned fish turned into breakfast in six minutes.
Ingredients
- 2 slices gluten-free bread (80 g / 2¾ oz)
- 1 can of sardines in olive oil, drained (90 g / 3¼ oz)
- 1 ripe tomato (120 g / 4 oz)
- fresh cilantro, lemon juice and black pepper, to taste
Method
- Toast the gluten-free bread until crisp.
- Drain the sardines well and break each one into two or three pieces.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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