Cod Combo Plus

Cod is a fantastic source of low-fat protein and is an excellent choice for those who are looking to reduce their fat intake and improve their heart health.

Treat yourself to this succulent lunch (or dinner) after a hard training session. Our Cod Combo Plus meal is high in protein, dairy and it’s gluten-free. Nothing beats delicious flaky cod with some rice and veggies!

Cod Combo Plus

Ingredients

• 8 oz cod (fresh)
• 1 cup cauliflower
• 1 cup mushrooms
• 1 cup asparagus
• 1 cup white rice (pre-cooked)

Cooking Instructions

To prepare the cod:

1. Heat a grill or grill pan over medium-high heat.
2. Brush the cod lightly with olive oil and season with sea salt and black pepper.
3. Place the cod on the grill over indirect heat and cook for 3 to 5 minutes, until the cod releases easily from the grill grates when lifted with a spatula.
4. Carefully flip the cod and continue cooking it for an additional 3 to 5 minutes.
5. Heat a grill or grill pan over medium-high heat.
6. Brush the cod lightly with olive oil and season with sea salt and black pepper.
7. Place the cod on the grill over indirect heat and cook for 3 to 5 minutes (until the cod releases easily from the grill grates when lifted with a spatula).
8. Carefully flip the cod and continue cooking it for an additional 3 to 5 minutes.

To sauté the veggies:

1. Heat a skillet over medium heat. When hot, spray with olive oil.
2. Place the mushrooms and asparagus in the pan and cook (stirring frequently) until the mushrooms are golden brown and the asparagus is tender.

To prepare the white rice:

1. Boil water and add salt (for every cup of rice use 1¾ cups of water).
   
2. Once the water is boiling pour the white rice into the boiling water. Stir once or just enough to separate the rice (don’t over-stir as it can cause the rice to become sticky).
3. Cover the pot (be sure the lid fits tightly on the pot), turn down the heat to its lowest setting, and let the rice simmer for about 18 minutes.
4. Remove the rice from heat and allow the rice to steam in the covered pot for another 5 minutes.
5. Gently fluff the rice with a fork to separate the grains before serving.
   

Once all of the food is done cooking, plate it and enjoy!

Nutrition (1 serving)

• Calories 768
• Protein 69g
• Carbs 86g
• Fat 18g
• Fiber 14g
• Sugar 0g

Inspired to make our Cod Combo Plus meal? Share it on Instagram and tag @fitplan_app with the hashtag #ieatwithfitplan