Cod with brown rice and steamed broccoli

Ingredients

• cod: 170 g
• brown rice: about 50 g dry (about 150 g cooked)
• broccoli: 220 g
• olive oil: 5 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.
• 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.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

Featured in

Related recipes