Baked mackerel with bulgur and green beans

Ingredients

• mackerel: 70 g
• bulgur: about 35 g dry (about 140 g cooked)
• beans: about 42 g dry (about 100 g cooked)

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, Gluten

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.
• You can swap the grain for another. Check the calories for your portion on the package.
• If you reduce the grain portion, add vegetables and recalculate the meal calories.
• Legumes can be swapped for one another, cooked, at the same weight.

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