Of which 1.3 g sugars and 4.5 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 36.2 g protein per serving · Vitamin E (almond) · Magnesium (almond)
Allergens fish, tree nuts
Trout with a sliced almond crust
A delicate take on freshwater fish, ready in 20 minutes.
Ingredients
- 2 trout fillets (320 g / 11½ oz) — 160 g each
- 40 g (1½ oz) sliced almonds
- 1 lemon, zest and juice (15 g / ½ oz)
- 1½ tbsp extra-virgin olive oil (15 g / ½ oz)
- 10 g chopped fresh parsley
- salt and black pepper, to taste
Method
- Pat the trout fillets dry with a paper towel.
- Brush with olive oil and season with salt, pepper and lemon zest.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.