Here at TEAM WILD we love providing idea for high protein dishes that will help you build muscle and lose fat.

This cod and new world grain dish is a great choice for building muscle and losing fat due to its high protein content and low calorie count. The cod provides a significant amount of high-quality protein, which is essential for muscle growth and repair.

Additionally, the quinoa is a nutritious and high-fibre whole grain that can help to regulate blood sugar levels and support weight loss goals.

The dish is also low in fat, containing only 10g per serving, which can help to reduce overall calorie intake and promote weight loss. Overall, this dish is a balanced and nutritious option that can support both muscle building and fat loss goals.

Ingredients:

  • 4 cod fillets (120g each)
  • 200g quinoa
  • 400ml low-sodium vegetable broth
  • 1 red onion, chopped
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced (or other vegetables of choice)
  • 1 yellow bell pepper, diced (or other vegetables of choice)
  • 1 orange bell pepper, diced (or other vegetables of choice)
  • 1/2 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Rinse the quinoa under cold water and drain it well.
  2. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and minced garlic, and sauté until soft and translucent, about 3-4 minutes.
  3. Add the diced bell peppers, smoked paprika, and ground cumin, and stir to combine. Cook for an additional 2-3 minutes until the peppers are slightly softened.
  4. Add the quinoa to the saucepan, along with the vegetable broth, and stir to combine. Bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid. Let the quinoa cook for 15-20 minutes, or until the liquid is absorbed and the quinoa is tender.
  5. While the quinoa is cooking, preheat the oven to 180°C (350°F).
  6. Season the cod fillets with salt and pepper to taste, and place them on a baking tray lined with parchment paper.
  7. Bake the cod fillets in the preheated oven for 10-12 minutes, or until cooked through and flaky.
  8. Serve the cooked quinoa alongside the baked cod fillets, and enjoy!

Nutrition information (per serving, approximately 4 servings given for above ingredients):

  • Calories: 383
  • Protein: 34g
  • Carbohydrates: 32g
  • Fat: 10g

Note: The nutrition information is based on the specific ingredients and amounts listed above, and may vary slightly depending on the specific brands and quantities used.

If you want us to do all the planning for you – tell you what to eat, how much and when, how to train and what cardio to do and for us to take the hassle out of it all and you’re ready to transform your physique with TEAM WILD, simply visit our website at www.team-wild.com and select the NUMBER OF WEEKS you would like to train with us.

If you have any QUESTIONS, feel free to send us a DM (or indeed message IOANA LAZAROV or WhatsApp message at 00447864814240.