• 215g Cod Fillet Cod Fillet, baked
• 255g brown rice Brown Rice, boiled
• 80g mangetout Mangetout
• 80g tenderstem broccoli Tenderstem Broccoli, steamed
• 15g honey Honey
• 15g soy sauce Soy Sauce
• 3 cloves garlic, minced Garlic
• 5g sesame oil Sesame Oil
• 20g cashews Cashews
• 15g spring onions Spring Onions

1. 1

   Prep everything first: wash and trim the mangetout and tenderstem, 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

   Mix the honey, soy sauce and garlic. Pour into the hot pan and reduce for 1-2 minutes until it coats the back of a spoon.

5. 5

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

6. 6

   Build the plate: brown rice first, then the veg and cod, spooning over any remaining sauce. Finish with the spring onions.

7. 7

   Bulking upgrade: add the sesame oil, cashews for extra energy-dense calories.

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