Cod with brown rice and steamed broccoli

Ingredients

• cod: 1 fillet, about 170 g
• cooked brown rice: 3/4 cup, about 150 g
• broccoli: 1-2 cups, about 220 g
• olive oil: 1 tbsp, about 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.
• 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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