Baked cod with quinoa and broccoli

Ingredients

• cod: 1 fillet, about 200 g
• cooked quinoa: 3/4 cup, about 150 g
• broccoli: 1-2 cups, about 220 g
• olive oil: 1 tbsp, about 7 g

Instructions

1. Heat the oven to 200 °C. Pat the cod dry: wet fish steams in its own moisture and stays pale.
2. Lay the fillet on a tray, arrange the halved tomatoes and broccoli florets around it, trickle over the oil and season.
3. Bake for 12–15 minutes. If one end of the fillet is noticeably thinner, fold it under — an even thickness cooks evenly.
4. Test with a fork rather than by the clock: at the thickest part the flesh should flake and look opaque. Cod is almost fat-free and dries out in a couple of minutes too many.
5. Build the plate with the quinoa and spoon over the juices from the tray: the tomato and all the oil ended up in them.

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.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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