TRIM THE FAT WITH BLACK RICE, BEANS & COD

The secret to sustained weight loss is both very simple and fairly tricky. Ultimately, all you need to do is remain in a calorie deficit – but the rigours of a new training plan can easily upend your best intentions. Consider this dish your safety net. ‘Though low in calories, this salad is high in vitamins, minerals and quality fats, supporting health and recovery,’ says Price. The cod will help you reel in leucine, the key amino acid for muscle synthesis, while the rice and broad beans boost satiety. ‘As well as filling you up, fibre slows the absorption of the carbs, making it ideal for enhancing recovery while supporting fat loss,’ says Price. CALS 647 | CARBS 46G | PROTEIN 26G | FAT 39G | SERVES 1 |

PESCATARIAN

INGREDIENTS

½ green chilli,

chopped • 2 tbsp

olive oil • 1 tbsp

moscatel vinegar

• 1 cod fillet, skinned, boned and cooked • 50g black rice •2 tbsp broad beans, blanched and shelled • 1 tbsp pine nuts,

toasted • a few basil

leaves, to garnish

METHOD

1 | Kick off with the marinade: crush the chilli with a pestle and mortar, then whisk with the oil and vinegar, plus salt and pepper to taste. Too many people avoid using dressings and marinades as a way to cut calories, but they can make the difference between a satisfying meal and a bland one that will have you returning to the fridge for snacks an hour later.

2 | Leave the marinade to stand while you practise your knife skills.

Slice the fish as thinly as possible, going against the grain, and spread it out in a wide, shallow bowl. Pour over the liquid and let it marinate for 5 mins.

3 | Dish up with rice (cooked according to packet instructions), broad beans – rich in folate, which helps to make red blood cells – and the pine nuts, topped with some torn basil and a sprinkle of salt.