Salmon and Coriander Pasta

Key Features

  • high carbohydrate
  • moderate fat
  • good source of omega -3

This pasta meal is one I actually made up myself. Coriander is one of my favourite herbs (along with basil). I use it a lot when cooking Asian stir-fry dishes, but it also goes really well in this salmon dish. The dish is so quick to prepare it will only take 1/2 an hour, and it doesn’t require any tricky preparation techniques. It is a high carbohydrate meal as it is based on pasta, and is moderate fat due to the cream it contains (a tip below to reduce this). There is a range for the amount of cream in the recipe because you can reduce or increase the amount depending on how ‘creamy’ you like your pasta. This will also effect the fat content. The recipe asks for tinned salmon, but if you’re not on a budget you could also use fresh salmon.

 

INGREDIENTS
(Serves 2)
  • 250g fettucini
  • 3/4 cup sliced green beans
  • 1/2 – 1 cup light thick cream
  • 1 tsps brown sugar
  • 1 small lime; 1/4 cup juice and 1 Tbs grated rind
  • 1 bunch of coriander, chopped
  • 1 tsp crushed garlic
  • 1/2 red onion, diced
  • 400g tin salmon

This meal is a great one for athletes with its high carbohydrate content. If you are wanting a lower energy meal, you can make the recipe to serve 3 and include a side salad to increase the fibre and nutrient density. To reduce the fat contect for athletes who are wanting to reduce skinfold levels, or keep them low, replace the cream with low-fat evaporated milk, which has a much lower fat percentage and still has a creamy texture. The green beans can be replaced with another geen vegetable like snow peas or even brocolli!

Method

  1. Cook the pasta, adding the beans in the last few minutes so they are bright green
  2. Meanwhile heat a splash of olive oil in a large frying pan and fry the onions and garlic for a few minutes
  3. Add cream, lime rind, lime juice, sugar, coriander and salmon, heat till warm
  4. Drain the beans and pasta, add to the pan and toss well
  5. Serve with cracked pepper and grated parmesan cheese.

Grilled Fish with Pear Risotto

Key Features

  • Very low fat
  • High carbohydrate
  • Good source of omega-3 fatty acids
  • Quick and easy to cook

Risotto is a great one-pot dish and is very quick to make. It is the type of meal that you can substitute whatever ingredients you have in your fridge or pantry. This great tasting risotto is a perfect match with grilled fish. The recipe has been modified from Sally James’ Victor Chang Cardiac Research Cookbook, with the original recipe using beef, which I replaced with fish, as I thought it better suited the lemony risotto.

INGREDIENTS
(Serves 2 hungry athletes or 3 for a smaller portion)
  • 2 dashes of olive oil
  • 1 pear, peeled and diced
  • juice and zest of 1/2 lemon
  • freshly ground pepper
  • 1 onion, diced
  • 1 cup arborio rice
  • 1/2 cup white wine (optional)
  • 3 cups stock (chicken or vegetable)
  • 10 basil leaves, finely chopped or 1/2 teaspoon dried basil
  • 2 Tbs grated parmesan cheese
  • 3 fillets whiting or other white fish

Rice dishes are a great source of carbohydrate, and risotto is a fabulous meal for endurance athletes, and any athlete that has to run! This recipe will produce 3 medium sized serves however, if your training load is high it will only suffice for 2 meals. Alternatively you can enjoy this meal with some bread. If you are carbohydrate loading, I would suggest you leave the fish out, and include bread.

Method

  1. using a deep non-stick cooking pot, panfry the pear in a dash of oil till slightly soft, set aside and add 1/2 the lemon juice
  2. fry the onion in another dash of oil, till soft, then add the rice, stir for 2 minutes
  3. add the wine, stir till mostly evaporated
  4. add 1/2 cup of stock, stir till mostly absorbed, then continue adding stock slowly 1/2 a cup at a time
  5. after 15 minutes add the pear back to the dish, with some pepper, and dried basil (if using)
  6. when the rice is almost ready, soft with a light firmness inside, add the remaining lemon juice, zest and fresh basil (if using)
  7. turn off the heat and add the cheese, stir vigorously
  8. meanwhile barbecue or grill the fish with a sprinkle of pepper, and serve atop the risotto
  9. serve with a side salad and enjoy your delicious meal!