Lemon and Parsley Haddock with Chilli Beans

Our muscles are more sensitive to amino acid uptake in the two hours following exercise, so a well-balanced recovery snack within 30 minutes of training is essential for good recovery – although that sensitivity can extend to 24 hours post training session if our nutritional state is sound. It is therefore important to include protein in subsequent meals.

This meal could be eaten in the evening following your training session or event to aid your recovery and prepare your body for the following day’s training session.

Protein: 75g

Carbs: 46g

This meal includes iron, magnesium, calcium and vitamins B6 and B12, all essential nutritional requirements for athletes.

Method

Make a foil parcel containing one large, fresh, undyed haddock fillet (250g), the juice of one lemon and a chopped tablespoon of parsley. Pop into a preheated oven at 180 degrees for 15-20 minutes.

In the meantime, sauté diced onions with diced yellow peppers and one or two sliced chillies and ½ tsp smoked paprika until soft, in a tsp of olive oil in a saucepan.

Add one drained and rinsed tin of borlotti beans and stir through.

Add a tin of chopped tomatoes and simmer for 10 minutes. Add one tbsp of tomato purée, season well and warm through until the sauce is thick. 

Serve with the haddock flaked on a mound of chilli beans.