A delicious salad that is super-quick to make – you could also add some Greek yoghurt over the salmon
High in nutrients, this colourful salad is a great choice after exercise.
Ingredients (serves two)
2 salmon fillets
Salt and pepper
6 small cooked beetroots
1 tbsp hazelnuts
½ small bunch of dill
1 tbsp pumpkin seeds
How to make it
- Pre-heat your oven to 200°C.
- Line a small roasting tray with parchment paper. Season the salmon with salt and pepper and place onto the tray. Cook for 8-10 minutes or until the salmon is ready. Once cooked, squeeze over the lemon juice.
- While the salmon is cooking, quarter the tomatoes, figs and beetroots and place into a large mixing bowl. Roughly chop the hazelnuts and dill and mix together with the tomato salad and pumpkin seeds.
- Divide between two serving bowls and add the salmon.
Why is this recipe good for rowers?
Nutritionist Jacqueline Birtwisle says: “This salad is a great post-exercise refuelling meal and it can be ready within 10 minutes – a rower’s dream!
It’s a nutritional dream too as it provides carbohydrate (beetroot and figs) for glycogen repletion and is also high in fibre (beetroot, tomatoes and figs) at around 12g per serving.
A single portion provides at least 15% or more of the recommended daily intake of all the 25 vitamins and minerals analysed – from vitamin A (33%), C (102%), D (122%), E (76%) through to zinc (29%) – plus you have the anti-inflammatory omega-3 fatty acids from the salmon to boost your recovery.”
Nutritional content per serving
30g fat (mostly unsaturated)