Omar Meziane |

Tomato, fig and beetroot salad with roasted salmon

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
1 lemon
Salt and pepper
4 tomatoes
4 figs
6 small cooked beetroots
1 tbsp hazelnuts
½ small bunch of dill
1 tbsp pumpkin seeds

How to make it

  1. Pre-heat your oven to 200°C.
  2. 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.
  3. 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.
  4. 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

565 kcal
39g carbohydrate
37g protein
30g fat (mostly unsaturated)