Baked Cod with Mashed Cauliflower

For Men (800 kcal)

Ingredients:

• 180g cod fillet (160 kcal)
• 1½ cups cauliflower, boiled (40 kcal)
• 1½ tsp butter (60 kcal)
• ¾ tsp garlic powder (7 kcal)
• 1½ tsp olive oil (60 kcal)
• ½ lemon, juiced (5 kcal)
• ¾ cup steamed green beans (40 kcal)
• Salt & pepper to taste

For Women (600 kcal)

Ingredients:

• 150g cod fillet (135 kcal)
• 1 cup cauliflower, boiled (25 kcal)
• 1 tsp butter (40 kcal)
• ½ tsp garlic powder (5 kcal)
• 1 tsp olive oil (40 kcal)
• ½ lemon, juiced (5 kcal)
• ½ cup steamed green beans (25 kcal)
• Salt & pepper to taste

Instructions:

1. Preheat oven to 200°C.
2. Season cod with lemon juice, garlic powder, salt, and pepper.
3. Bake for 15-20 minutes until cooked through.
4. Blend boiled cauliflower with butter to make a smooth mash.
5. Serve cod with mashed cauliflower and steamed green beans.