Steamed cod with potatoes and broccoli

Ingredients

• cod: 1 fillet, about 170 g
• potato: 1 medium tuber, about 160 g
• broccoli: 1-2 cups, about 200 g
• olive oil: 1 tbsp, about 5 g

Instructions

1. Cut the potato into slices about a centimetre thick: a whole one takes twice as long as the fish, slices are ready alongside it.
2. Put the potato in a steamer, or a colander over boiling water, and keep it covered for 10 minutes.
3. Add the broccoli, broken into florets, and give it 4 more minutes — until bright green, no longer.
4. Lay the cod fillet on top, salt it, and steam for 6–8 minutes. It is done when the thickest part turns opaque and flakes under a fork.
5. Take it off the heat straight away: cod carries on cooking for about another minute in its own steam, and overdone cod is dry. Finish with olive oil and lemon.

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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