Portuguese

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Ingredients
  • 190g haddock fillet
  • 100g tinned butter beans
  • 250g of mixed cherry tomatoes
  • 100g trimmed mange tout
  • 1 large carrot (7-8 inches long)
  • 1 medium onion
  • 2 teaspoons madras curry paste
  • 1 tablespoon extra virgin olive oil
  • lemon
  • salt and pepper
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Nutrients
  • Calories: 475
  • Protein: 56g
  • Fibre: 19.6g
  • Sodium: 242.1mg
  • Carbohydrates: 57.6g
  • Fat Total: 2.5g
  • Saturated Fat: 0.5g
  • Cholesterol: 110mg

Warming haddock and butter bean bake with…

Warming haddock and butter bean bake with vegetables

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Ingredients
  • 149g tinned sardines
  • 1 slice wholemeal bread (28g)
  • lemon
  • pepper
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Nutrients
  • Calories: 550
  • Protein: 40.3g
  • Fibre: 2.7g
  • Sodium: 752mg
  • Carbohydrates: 12g
  • Fat Total: 18g
  • Saturated Fat: 2.5g
  • Cholesterol: 53.5mg

Sardines with toast

Sardines with toast

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Ingredients
  • 149g tinned sardines in olive oil
  • 1 slice gluten-free bread (28g)
  • lemon
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Nutrients
  • Calories: 379
  • Protein: 40.3g
  • Fibre: 1.9g
  • Sodium: 752mg
  • Carbohydrates: 12g
  • Fat Total: 18g
  • Saturated Fat: 2.5g
  • Cholesterol: 212mg

Sardines on gluten-free toast

Sardines on gluten-free toast

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Ingredients
  • 149g tinned sardines
  • 2 fresh medium tomatoes
  • half cucumber
  • 1 tablespoon of extra virgin olive oil
  • 1 lemon
  • pinch of salt and pepper
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Nutrients
  • Calories: 371
  • Protein: 80g
  • Fibre: 3.9g
  • Sodium: 768mg
  • Carbohydrates: 13.5g
  • Fat Total: 17.8g
  • Saturated Fat: 2.3g
  • Cholesterol: 212mg

Tinned Sardines with tomato and cucumber salad

Tinned Sardines with tomato and cucumber salad

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Ingredients
  • 149g tinned sardines
  • 80g baby spinach
  • 1 tablespoon of extra virgin olive oil
  • 1 lemon
  • pinch of salt and pepper
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Nutrients
  • Calories: 317
  • Protein: 37.6g
  • Fibre: 0.7g
  • Sodium: 775.7mg
  • Carbohydrates: 1.1g
  • Fat Total: 17.2g
  • Saturated Fat: 2.3g
  • Cholesterol: 212mg

Sardines with spinach and lemon

Sardines with spinach and lemon

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Ingredients
  • 1 tinned sardines in olive oil
  • 1 wholemeal pitta
  • 1 lemon
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Nutrients
  • Calories: 379
  • Protein: 40.3g
  • Fibre: 1.9g
  • Sodium: 752mg
  • Carbohydrates: 12g
  • Fat Total: 18g
  • Saturated Fat: 2.5g
  • Cholesterol: 212mg

Sardines on toasted wholemeal pitta

SARDINES ON TOASTED WHOLEMEAL PITTA

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