25 minute recipe: salmon parcels with jasmine rice

A feast for all the senses, this quick-to-prep, protein-rich, nutrient-dense dish from Kate Percy makes the perfect post-workout recovery fuel.

We should be aiming to eat oily fish like salmon at least once a week: it’s packed with heart-healthy omega-3s and contains the full spectrum of amino acids necessary for the growth and maintenance of lean muscle tissue.

This dish is a great post-workout recovery meal: jasmine rice is a fairly fast-releasing carbohydrate that replenishes glycogen levels quickly and efficiently, while the salmon, ginger and chilli act as anti-inflammatories.

To save time, wrap the parcels in advance and keep in the fridge so they’re ready to just pop in the oven when you get home.

Serves 4
Prep time 15mins
Cooking time 10-15mins
Equipment required 4 pieces of parchment paper or tin foil (approx 40cm squared), a saucepan and a baking tray

Nutrition (per serving)

›› Energy 568kcal
›› Protein 42g
›› Carbohydrate 66g
›› Fat 15g
›› Sugars 1g
›› Saturates 2g
›› Salt 1g
›› Fibre 5g

Ingredients

• 300g jasmine rice
• 1tsp sesame oil
• 4 salmon steaks
• 2 fresh red chillis
• deseeded and sliced finely
• 3 spring onions, sliced finely on a slant
• 3cm piece of fresh ginger, peeled and sliced into strips
• 25g sesame seeds, roasted
• 25g bunch of fresh coriander, chopped
• Zest and juice of 1 lime
• 1 lime, sliced very finely
• 1tbsp soy sauce

Method

1. Preheat the oven to 200°C/gas mark 4.
2. Steam the jasmine rice in a pan according to the instructions on the pack.
3. Arrange the pieces of parchment paper or foil on a flat surface and brush with the sesame oil.
4. Lay the fish in the middle of the square, then arrange the chillis, spring onions, ginger, sesame seeds, fresh coriander and lime zest on top of each fillet.
5. Whisk together the lime juice and soy sauce and spoon over the fish.
6. Arrange the slices of lime around the fish and then wrap each parcel up by joining the sides in the middle and pleating over a few times, then folding the ends over and tucking them underneath. The parcel should be loose, but airtight.
7. Transfer to a baking tray and either refrigerate for later, or cook immediately.
8. Bake in the oven for 10-15mins, depending on the size of the fish (add a few minutes longer if cooking straight from the refrigerator), and serve immediately with the rice and some green veg, such as tenderstem broccoli.

(Images: Ewelina Karbowiak)

For lots more fuelling advice head to our Nutrition section.

Liz Barrett 220 Deputy Editor

About

220 deputy editor Liz Barrett started work on the magazine in 2007 as staff writer. Since then, she’s reported live from almost every major triathlon across the globe, including the Ironman World Championships, 70.3 Worlds, six ITU Worlds, Challenge Roth, the 2014 and 2022 Commonwealths, the London and Paris Olympics and the Rio Paralympics, to name but a few. Name a pro and chances are she’ll have interviewed them, so, unsurprisingly, she’s our go-to pro-athlete expert on the team. When not covering races, you’ll find her whipping words into finely-crafted shape for both the magazine and website.