Cod, Quinoa & Green Beans

Ingredients

• Cod fillet200 g
• Quinoa (dry)70 g
• Green beans120 g
• Extra virgin olive oil9 g
• Lemons20 g

Method

1. 1Simmer the quinoaSimmer quinoa in stock until the grains uncoil.
2. 2Pan-roast the cod skin-side downPan-roast the cod skin-side down without moving it.
3. 3Blanch the beans and plateBlanch the beans, plate everything, finish with lemon.

Why this recipe works

Cod is lean enough that the protein-per-calorie ratio here is among the highest in the library, which makes it useful on days when the calorie target is tight. Pan-roasting the fillet undisturbed gives it a proper surface, while quinoa steamed dry stays fluffy instead of claggy underneath. Blanched green beans and lemon keep the plate light without making it feel sparse.

Prep, storage & reheating

• Pat the cod dry and leave it alone in the pan; moving it early tears the surface and the fillet will not colour.
• Once the quinoa is cooked, let it sit off the heat with the lid on for a few minutes so the grains steam dry and separate.

Cooked fish is best eaten straight away. If you must keep a portion, cool it promptly, refrigerate it covered and eat it the next day either cold or reheated once until piping hot throughout. Keep the quinoa in its own container and cool it quickly, as with any cooked grain.

Prepping this for the week

Scaling one serving into several days is a planning problem: protein per portion, cost per week and the time you have to cook in one block.

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