Of which 2.9 g sugars and 1.9 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 (fish) · Iodine (fish) · Vitamin C (lemon)
Allergens fish
Sea bass with fresh herbs and lemon
A fine fish, ready in 20 minutes, with zero fuss.
Ingredients
- 2 skin-on sea bass fillets (320 g / 11½ oz) — about 160 g each
- 1 tbsp olive oil (15 g / ½ oz)
- 1 lemon (30 g / 1 oz) — zest and juice
- 2 tbsp chopped fresh parsley (10 g)
- 1 tsp fresh thyme (1 g)
- 2 cloves garlic, minced (6 g)
- salt and black pepper, to taste
Method
- Pat the sea bass fillets thoroughly dry with paper towels.
- Mix the olive oil, lemon zest and juice, parsley, thyme and garlic.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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