A feast for all the senses, this quick-to-prep, protein-rich, nutrient-dense dish from Kate Percy makes the perfect post-workout recovery fuel.
We should be aiming to eat oily fish like salmon at least once a week: it’s packed with heart-healthy omega-3s and contains the full spectrum of amino acids necessary for the growth and maintenance of lean muscle tissue.
This dish is a great post-workout recovery meal: jasmine rice is a fairly fast-releasing carbohydrate that replenishes glycogen levels quickly and efficiently, while the salmon, ginger and chilli act as anti-inflammatories.
To save time, wrap the parcels in advance and keep in the fridge so they’re ready to just pop in the oven when you get home.
Serves 4
Prep time 15mins
Cooking time 10-15mins
Equipment required 4 pieces of parchment paper or tin foil (approx 40cm squared), a saucepan and a baking tray
Nutrition (per serving)
›› Energy 568kcal
›› Protein 42g
›› Carbohydrate 66g
›› Fat 15g
›› Sugars 1g
›› Saturates 2g
›› Salt 1g
›› Fibre 5g
Ingredients
- 300g jasmine rice
- 1tsp sesame oil
- 4 salmon steaks
- 2 fresh red chillis
- deseeded and sliced finely
- 3 spring onions, sliced finely on a slant
- 3cm piece of fresh ginger, peeled and sliced into strips
- 25g sesame seeds, roasted
- 25g bunch of fresh coriander, chopped
- Zest and juice of 1 lime
- 1 lime, sliced very finely
- 1tbsp soy sauce
Method
- Preheat the oven to 200°C/gas mark 4.
- Steam the jasmine rice in a pan according to the instructions on the pack.
- Arrange the pieces of parchment paper or foil on a flat surface and brush with the sesame oil.
- Lay the fish in the middle of the square, then arrange the chillis, spring onions, ginger, sesame seeds, fresh coriander and lime zest on top of each fillet.
- Whisk together the lime juice and soy sauce and spoon over the fish.
- Arrange the slices of lime around the fish and then wrap each parcel up by joining the sides in the middle and pleating over a few times, then folding the ends over and tucking them underneath. The parcel should be loose, but airtight.
- Transfer to a baking tray and either refrigerate for later, or cook immediately.
- Bake in the oven for 10-15mins, depending on the size of the fish (add a few minutes longer if cooking straight from the refrigerator), and serve immediately with the rice and some green veg, such as tenderstem broccoli.
(Images: Ewelina Karbowiak)
For lots more fuelling advice head to our Nutrition section.
