Perfect recovery meal due to its high carbohydrate and protein content. Carbohydrates help replenish our glycogen stores after exercise and protein is used to help our muscles recover and repair.
Health Benefits
Omega-3 fats found in some oily fish (e.g. salmon, mackerel and sardines), nuts, seeds and plants have been found to lower LDL cholesterol as well as helping to reduce inflammation. We are recommended to consume at least 2 portions of fish per week and one of these should be oily.
Expert Tips
Why not make an extra portion to have the following day?!
Equipment
Oven
Baking tray
Non-stick pan
Ingredients
2Salmon fillet(approx. 200g per fillet)
1tbspLemon
1tspdill(fresh or ground, optional)
1tbspOlive oil
1Onion(chopped)
2clovesGarlic(crushed)
½tspBasil
½tspOregano
½tspChilli powder
1pinchSalt
Pepper
1Pepper
10Mushrooms
1Courgette
1Tin of tomatoes(chopped)
2tbsp0% Fat Greek Yoghurt
280gPasta(uncooked weight)
4Servings
Instructions
Preheat the oven to 180℃. Coat the salmon with some oil, lemon and dill.
Bake for 10-12 minutes.
Heat some oil on a large pan.
Fry the onions and garlic with a pinch of salt.
Chop up the vegetables and add them in along with the herbs and spices.
Bring a pot of water to the boil and cook the pasta for 10 minutes. Strain before setting aside.
When the vegetables and salmon are cooked, add the salmon and chopped tomatoes to the pan. Break the salmon up through the mix.
Stir in the greek yoghurt.
Empty the pasta into the pan and mix well to fully coat it in the sauce.