• 215g Cod Fillet Cod Fillet, baked
• 255g pearl barley Pearl Barley, boiled
• 80g courgette Courgette
• 80g mushrooms Mushrooms
• 15g balsamic vinegar Balsamic Vinegar
• 5g honey Honey
• 3g garlic Garlic
• 5g olive oil Olive Oil
• 30g goat's cheese Goat's Cheese, soft
• 15g walnuts Walnuts
• 20g rocket Rocket

1. 1

   Prep everything first: wash and trim the courgette and mushrooms, then measure out the sauce ingredients.

2. 2

   Simmer the pearl barley for 25-30 minutes until plump and chewy, then drain.

3. 3

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

4. 4

   Simmer the balsamic vinegar with honey and garlic for 2-3 minutes until syrupy. Drizzle over the protein and veg.

5. 5

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

6. 6

   Build the plate: pearl barley first, then the veg and cod, spooning over any remaining sauce. Finish with the rocket.

7. 7

   Bulking upgrade: add the goat's cheese, walnuts for extra energy-dense calories.

Tap ingredients and steps to tick them off as you cook.