White fish fillet (e.g., haddock): 150 g (5 oz), Brown rice: 50 g (1/4 cup uncooked), Broccoli: 100 g (1 cup, florets), Bell pepper: 50 g (1/2 cup, sliced), Soy sauce (low-sodium): 15 ml (1 tbsp), Olive oil: 5 g (1 tsp), Garlic: 5 g (2 cloves, minced)
1. Cook rice: Rinse and cook 50 g brown rice according to package instructions. 2. Cook fish: Heat 5 g olive oil in a pan. Add 150 g fish fillet and 5 g garlic. Cook for 4-5 minutes per side. Drizzle with 15 ml soy sauce. 3. Stir-fry vegetables: In the same pan, add 100 g broccoli and 50 g bell pepper. Cook for 5-7 minutes. 4. Serve: Plate fish and vegetables over rice.
