Of which 6.8 g sugars and 6.8 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 44.6 g protein per serving · Omega-3 (sardines) · Calcium (sardines)
Allergens fish
Sheet-pan roasted sardines with vegetables
The Portuguese classic, with only one sheet pan to wash.
Ingredients
- 4 fresh sardines, cleaned (320 g / 11½ oz)
- 2 medium potatoes, cut into pieces (300 g / 10½ oz)
- 1 red bell pepper, cut into strips (120 g / 4 oz)
- 1 zucchini, sliced into rounds (200 g / 7 oz)
- cherry tomatoes, to taste (100 g / 3½ oz)
- 3 cloves garlic, sliced (9 g)
- fresh parsley, to taste
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 lemon (30 g / 1 oz) — to serve
- coarse salt, to taste
Method
- Preheat the oven to 200 °C (400 °F).
- Cut the potatoes and vegetables into pieces of a similar size and spread them on a baking sheet.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
More like this
Turkey and spinach meatballs
Light meatballs with iron and protein, ready for the week's packed lunches.
Coconut turmeric lentil patties
Plant protein in patty form, crispy outside and creamy inside.
Roasted squash cubes with toasted seeds
A fall side dish, ready in 30 minutes, great for packed lunches.