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Roast cod with ratatouille and brown rice

Roast cod with ratatouille and brown rice

30 minBatch-cooked on the first dayWednesday · LunchSaturday · LunchWednesday · DinnerSaturday · Dinner

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Ingredients

Weigh grains and meat raw, tinned pulses drained.

Enough for 4 portions
Cook it all in one go, then split it into containers.
  • Cod

    Cod

    480 g
  • Aubergine

    Aubergine

    ≈ 1 aubergine

    340 g
  • Zucchini

    Zucchini

    ≈ 1 zucchini

    340 g
  • Bell peppers

    Bell peppers

    ≈ 2 peppers

    264 g
  • Tomatoes

    Tomatoes

    ≈ 3 tomatoes

    304 g
  • Onions

    Onions

    ≈ 2 onions

    188 g
  • Brown rice

    Brown rice

    600 g
  • Olive oil

    Olive oil

    76 ml

Spices and seasonings

Get them out before you start: season to taste, they do not count towards the figures.

  • Herbes de Provence
  • Garlicto buy
  • Salt
  • Pepper

This portion provides

Calories
1232kcal
Protein
49g
Fat
38g
Carbs
174g
Fibre
16g

What this gives you

The nutrients in this portion that actually matter for your progress, as a share of your day.

  • Vitamin C144 mg
    96 %

    Helps absorb plant iron and maintains tendons and joints.

  • Magnesium414 mg
    92 %

    Muscle contraction, sleep and recovery: the first to run short when you train daily.

  • Potassium2110 mg
    53 %

    Fluid balance and contraction; you sweat it out every session.

  • Iron4.9 mg
    45 %

    Carries oxygen to the muscle. Running low means gasping by the third set.

  • Zinc5.9 mg
    40 %

    Supports testosterone and tissue repair after a heavy session.

Method

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