GB Rowing Team Chef Marcin Mazur suggests a protein-rich meal to help refuel your workouts

Ingredients (serves two)

2 lemons
8 tbsp of natural Greek yoghurt
½ bunch of chopped fresh basil
½ bunch of chopped fresh mint
100g of bulgur wheat
100g of boiled broad beans
Seeds of half a peeled pomegranate
2 tbsp of Cajun seasoning
2 salmon fillets (150g each)
2 tbsp of olive oil
Pinch of salt and pepper
Beetroot (optional)

How to make it

1. Starting with the lemony dressing, juice and zest the lemons. Then mix half of the juice and zest, yoghurt and half of the chopped basil and mint into a bowl. Season with a bit of salt and pepper and then store in the fridge.
2. Put the bulgur wheat into a bowl and pour boiling water over it. Add twice as much water as the quantity of bulgur wheat. Cover with cling film and leave for 10 minutes until the water has been absorbed.
3. Meanwhile, rub the Cajun seasoning into the salmon fillets. Heat the olive oil in a frying pan and cook the salmon skin-side down for about four minutes until the skin is crisp. Then cook flesh-side down for three minutes, ensuring that the salmon is cooked through.
4. Mix the rest of the basil, mint, lemon juice, pomegranate seeds and broad beans with the bulgur wheat. Season with salt and pepper.
5. Serve the mixed bulgur wheat with a salmon fillet on top and add the zesty lemon yoghurt dressing.

Why this recipe is good for rowers

Nutritionist Jacqueline Birtwisle says: “The salmon provides around 30 grams of protein and the yoghurt dressing an additional 20 grams per serving, so this mighty meal is a total body workout refueller.

“The salmon fillets provide Omega-3 fatty acids (both DHA and EPA), and, if eaten regularly, oily fish may lower your risk of depression. It doesn’t skimp on the carbs, but for those needing more – especially through the winter months – choose a larger serving of bulgur wheat and have a banana or sorbet for dessert.

“Fewer calories needed? Then use 0% fat Greek yoghurt and use less dressing.”

Nutritional content per serving

859kcal energy
52g carbohydrate
59g protein
43g fat (mostly unsaturated from salmon and olive oil)
8g fibre

(Using a 5% fat Greek yoghurt)