Of which 5.4 g sugars and 7.7 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 Protein (tuna) · Selenium (tuna) · Unsaturated fat (avocado)
Allergens egg, fish, milk
Tuna and avocado spread
Tuna and avocado mashed with a fork and mixed with hard-boiled egg, ready in 7 minutes.
Ingredients
- 100 g (3½ oz) tuna in water, drained
- ½ avocado (100 g / 3½ oz)
- 1 hard-boiled egg, chopped (50 g / 1¾ oz)
- ½ chopped red onion (50 g / 1¾ oz)
- 1 reduced-fat cheese wedge (20 g / ¾ oz)
- 50 g sweet corn (optional)
- chopped parsley, to taste
- salt and pepper, to taste
Method
- Put the hard-boiled egg, avocado and cheese wedge in a bowl and season with salt and pepper.
- Mash with a fork until chunky, then fold in the tuna, red onion, parsley and sweet corn, if using.
The full method (3 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. 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.