Oven baked cod with a mixed bean salad, summer veggies and wholegrain quinoa rice


Oven-baked-cod-top

Follow our recipe below to make yours.


Ingredients

Makes: 1 serving

  • 1 fillet of fresh cod (100g)
  • Half a packet of Uncle Bens wholegrain & quinoa rice (110g)
  • Mixed bean salad (105g)
  • Summer vegetables (100g)
  • 1 tbsp of chilli flakes
  • 1 tbsp of mixed herbs

Method

Ready in: 30 mins

  • Preheat oven to 180 degrees, place the cod covered in foil into a baking tray and bake for 20 mins.
  • Boil vegetables in a pan for 8 - 10 mins .
  • Pop the rice into the microwave for 2 minutes then pour half onto plate.
  • Open the mixed beans and carefully place on top of rice.
  • Add the freshly cooked summer vegetables once cooked.
  • Finally, once cooked add the oven cooked cod on top and add chilli flakes and mixed herbs to finish!

Macros

  • Protein 30.4g
  • Carbs 49g
  • Fats 4.2g
  • Calories 381

Did you try making this delicious recipe? Why not let us know… Tag us @PhDNutritionUK

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#TheNextLevel in sports nutrition

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