GB Rowing Team Chef Marcin Mazur suggests a nutrient-rich meal that will boost your recovery after training
Ingredients (serves two)
2 portions of smoked mackerel
4 boiled eggs
Half an onion, finely chopped
2 pickled cucumbers
5 tbsp of good quality mayonnaise
3 tbsp of tomato sauce
10g of chives, chopped
10g of dill, chopped
4 slices of multigrain bread
How to make it
- Grate the pickled cucumbers in a bowl, grate the boiled eggs and add the finely chopped onion to the mixture.
- Take the mackerels and remove the skin; shred them in the same bowl.
- Add the mayonnaise, tomato sauce and herbs. Season with salt and pepper and mix well.
- Toast the bread and then spread a thick layer of the mixture on each slice. Add a lemon wedge on the top for decoration.
Why’s this good for rowers?
Nutritionist Harriet Bates says: “This meal is great for recovery due to its high-quality protein. In particular, the eggs contain great nutrients such as B vitamins and copper, as well as 7g of protein each.
“Mackerel, eggs and mayonnaise make the fat content of this meal high; however, these are mostly unsaturated and omega-3 fats.
“You can increase the carbohydrate content of this meal by having additional slices of toast.”
Nutritional content per serving