PROVENÇAL COD & STICKY RICE 🐟🍚

INGREDIENTS-

2 x chunky cod fillets per meal seasoned with salt and pepper 🐟

1 x medium onion sliced thinly 🧅

1 x tsp olive oil 🫒

8 x pitted sea salt black olives chopped in half

3 x cloves of garlic diced 🧄

1 x 400g can chopped tomatoes 🥫

1 x tsp capers

2 x tsp chopped fresh thyme 🌿

1 x 130g cooked sticky rice per meal 🍚

Broccoli & green beans 🥦🫛

FOR ON TOP-

Fresh thyme sprigs 🌿

METHOD-

1. Thinly slice one whole onion, dice up 3 garlic cloves, prepare chopped thyme & slice 8 black olives in half.

2. Heat a pan with tsp olive oil, add onion & garlic cloves to sweat.

3. Season cod with salt & pepper, cook at 200°C for 10-12 mins.

4. Add tin of chopped tomatoes, capers, black olive halves & chopped thyme to the pan & mix it all up while it all simmers.

5. Microwave your broccoli, green beans & sticky rice pack.

6. Plate up your broccoli, green beans, sticky rice & cod fillets.

7. Finally add your sauce to the cod & rice. Season your veg with some salt & pepper, your all set.

MACRONUTRIENTS-

(Macros are for 1 meal with 2 cod fillets, 1 x 130g pack cooked sticky rice & half the sauce)

452 Calories

50.6 Carbohydrate

5.8 Fat

52.8 Protein