• 215g Cod Fillet Cod Fillet, baked
• 255g brown rice Brown Rice, boiled
• 80g sweetcorn Sweetcorn, canned
• 80g green beans Green Beans, boiled
• 2 tsp Cajun seasoning
• 10g lemon juice Lemon Juice
• 50g greek yoghurt Greek Yoghurt, 0% fat
• 80g avocado Avocado
• 5g olive oil Olive Oil
• chopped parsley

1. 1

   Prep everything first: wash and trim the sweetcorn and green beans, then measure out the sauce ingredients.

2. 2

   Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.

3. 3

   Season the cod and bake at 200°C for 12-15 minutes until opaque and flaking.

4. 4

   Coat the protein generously in Cajun seasoning. Mix the yoghurt with lemon juice and a pinch of the spice to make a cooling dip.

5. 5

   Meanwhile, steam or stir-fry the sweetcorn and green beans for 3-5 minutes until just tender with a little bite.

6. 6

   Build the bowl: brown rice first, then the veg and cod, spooning over any remaining sauce. Finish with the chopped parsley.

7. 7

   Bulking upgrade: add the avocado, olive oil for extra energy-dense calories.

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