Of which 5.1 g sugars and 10.6 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 51.2 g protein per serving · Omega-3 (sardines) · Calcium (sardines)
Allergens fish
Stuffed sardines with tomato and oregano
The Portuguese classic, made in the air fryer without smoking out the whole house.
Ingredients
- 6 fresh sardines, cleaned (480 g / 1 lb)
- 2 medium tomatoes, chopped (200 g / 7 oz)
- 3 cloves garlic, minced (9 g)
- 2 tsp dried oregano (2 g)
- 1 tbsp olive oil (15 g / ½ oz)
- 1 lemon (15 g / ½ oz) — juice only
- salt and black pepper, to taste
Method
- Clean the sardines and make a slit along the side of each one to open up room for the filling.
- In a bowl, mix the tomato, garlic, oregano, olive oil and lemon juice.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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