Baked cod with broccoli and brown rice

Ingredients

• cod: 170 g
• broccoli: 200 g
• brown rice: about 40 g dry (about 120 g cooked)
• olive oil: 6 g

Instructions

1. Weigh the protein, the grain and the vegetables.
2. Bake or cook the protein without extra oil.
3. Boil the grain, add the vegetables and plate it up by the gram amounts.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• You can swap the grain for another. Check the calories for your portion on the package.

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