Cod, potatoes, broccoli and lemon sauce

Ingredients

• cod: 1 fillet, about 170 g
• potato: 1 medium tuber, about 180 g
• broccoli: 1-2 cups, about 220 g
• sauce: 2 tbsp, about 25 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.
• The potatoes can be swapped for 150 g of cooked buckwheat/rice or 180 g of sweet potato.
• For fewer calories, replace half the potatoes with vegetables.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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