Packed with omega-3 from the salmon, and antioxidants from the beetroot and sweet potato, this runner-friendly take on the Friday-night favourite will put a spring in your step and so little grease on your newspaper that you could probably read it again after your Saturday morning run.
• 1 medium potato
• 1 medium sweet potato
• 1 tbsp olive oil
• 1 tsp chilli flakes
• 100g wholemeal breadcrumbs
• Drizzle of olive or rapeseed oil
• Salt and freshly ground black pepper
• 1 egg, lightly beaten
• 2 salmon fillets
• 200g frozen peas
• Handful of mint, chopped
• 2 tbsp low-fat natural yoghurt
• 100g pre-cooked beetroot
• Juice of 1 lime
• 1 garlic clove, peeled and crushed
• Pinch of ground cumin
• 1 lemon, cut into wedges
1 Heat the oven to 200C. Chop the potato and sweet potato into chunky chips, coat in olive oil, then mix in the garlic and chilli flakes. Scatter on to a baking tray then pop in the oven for about 30 minutes.
2 Blend the breadcrumbs with a drizzle of oil and a little seasoning in one bowl, whisk up an egg in another. Dip the fish pieces in the egg, then coat in the breadcrumbs and arrange on a baking tray. Bake for 15 minutes, until you can flake the salmon with a fork.
3 Meanwhile, boil the peas, then toss with a drizzle of olive oil, seasoning and chopped mint. Mash together with the yoghurt using a fork.
4 For the dip, blend the beetroot with the lime juice, garlic, cumin and some more black pepper.
5 Serve with lemon wedges.
Mush healthier Made with natural yoghurt to add calcium for stronger bones, and without ladles of lard. these ‘health-giving slow-release mushy peas will bulk out the meal,’ says Percy.
Beet the bulge Swap sugar-laden ketchup for this zingy beetroot dip. ‘Beetroot contains nitrates, which help our bodies use oxygen more efficiently, and it also boosts stamina,’ says nutritionist Kate Percy
Bread & batter Breadcrumbs contain less than 10 per cent of the fat of traditional chip-shop batter.
Fish swap ‘Salmon is high in omega-3, which has anti-inflammatory properties and also contains vitamin D for better immunity and bone health,’ says nutritionist Christine Bailey (advancenutrition.co.uk). Good news for runners and haddock everywhere.
Nutrition Before After
Calories 1,103 650
Fat 52g 26g
Carbs 97g 60g
Protein 66g 37g