You can prepare this Moroccan-style salmon in a parcel in advance. Just make up the parcels and store in the fridge up to 24 hours before you want to eat them.

Good quality protein and omega-3s from the salmon as well as mineral-rich, slow-releasing carbs from the quinoa mix, this is a great one for your triathlon repertoire.


  • 4 salmon fillets
  • 1 ready-cooked quinoa, rice and/or lentil mix
  • 1 red onion, finely sliced
  • 1 garlic clove, crushed
  • 8 pitted black olives quartered
  • 1tsp ras-el-hanout
  • 1tsp smoked paprika
  • 1tsp dried oregano
  • 1 ground cinnamon
  • 1 preserved lemon, finely sliced
  • 1 lemon, plus juice
  • 2tbsp olive oil
  • 2 tomatoes, thinly sliced
  • handful of fresh flat-leaf parsley or coriander, roughly chopped
  • greaseproof paper (about 25cm squared)


  • STEP 1

    Preheat the oven to 200°C/180°C Fan. In a bowl, mix the quinoa with the onion, herbs and spices, garlic, lemon zest, olives, preserved lemon and 1 tbsp olive oil. Season.

  • STEP 2

    Lay the squares of paper flat, spoon ¼ of the mix into the centre of each, then add a salmon filet on top, followed by a few slices of tomato. Squeeze over some lemon juice and drizzle with the remaining tbsp of olive oil. Season and add another pinch of smoked paprika.

  • STEP 3

    Bring together the two opposite sides of the parcel and fold over a couple of times, then tuck in the ends so that the parcel is secure, but not too tightly wrapped.

  • STEP 4

    Bake for 8-10mins. Remove and transfer each parcel to individual plates. Serve with extra lemon wedges if required.

Up the omegas!

Swap the salmon for a fillet of fresh mackerel which has an even higher omega-3 content per 100g than salmon.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (