Ingredients

• 200 g cod fillet — cut into large chunks, skinless, boneless
• 160 g cooked brown rice — warm and very soft
• 120 ml water — hot
• 20 g unflavoured or mild vanilla-free whey or plant protein powder — sifted to remove lumps
• 80 g white bread — 2 slices, soft sandwich style
• 1 g ground cinnamon — ground
• 5 g extra virgin olive oil — for drizzling optional
• 1 g fine sea salt — or to taste optional

Instructions

1. In a small saucepan, add the cod chunks and enough water to just cover (use the 120 ml). Bring to a gentle simmer over low heat and poach for 6–8 minutes until the fish is opaque and flakes easily; avoid boiling hard to keep it very tender.
2. While the fish cooks, place the warm cooked brown rice in a bowl and mash it with a fork or spoon, adding a few spoonfuls of the hot poaching liquid until it becomes a soft, spreadable paste.
3. Sprinkle the protein powder and ground cinnamon over the warm mashed rice and stir thoroughly, adding more poaching liquid a tablespoon at a time until you have a smooth, spoonable rice-protein spread without dry lumps.
4. Lightly toast the white bread slices just until soft and warm, not crisp or hard, so they remain gentle on the gut.
5. Drain the cod, flake it very finely with a fork, and season lightly with a pinch of salt if tolerated.
6. To serve, spread the cinnamon rice-protein mixture evenly over the warm toast slices, then top each with a layer of finely flaked cod. Drizzle with a few drops of olive oil if extra calories are needed and tolerated.
7. Slice the topped toast into small squares or strips for easier, slower eating and serve warm, not hot.