Of which 0.6 g sugars and 2.4 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) · Vitamin C (lemon)
Allergens fish
Tuna and olive pâté
Creamy and savory, great for a packed lunch or spread on toast.
Ingredients
- 1 can of tuna in water, drained (120 g / 4 oz)
- 8 pitted black olives (32 g / 1¼ oz)
- 1 tbsp olive oil (10 g)
- ½ lemon, juice only (15 g / ½ oz)
- 1 clove garlic (5 g)
- 1 tbsp chopped parsley (5 g)
Method
- Drain the tuna well.
- Put the tuna, olives, olive oil, lemon juice, garlic and parsley in the food processor.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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