Salmon & greens recovery plate
20 minmedium heat
Fresh, protein-rich fuel after a Blouberg session. Ready-cooked grains make this quick.
Method
- 1
Warm the pre-boiled potatoes. Steam broccoli for 5 minutes and wilt spinach for 1 minute.5 min
- 2
Brush a 2 cm salmon fillet with oil. Pan-cook over medium heat for about 8 minutes, turning once, until opaque and flaking; target 63°C in the centre.8 min
- 3
Serve salmon over the greens with potatoes and lemon juice.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 7 gSugar: 4 gSodium: 192 mg
Per person: 180 g fish before cooking (or ready-to-eat smoked fish), grains and potatoes weighed cooked. Smoked-snoek values use the saved smoked-fish analogue; smoked salmon uses smoked Chinook. Wrap and brand values vary. No extra salt or sauce included. Estimates, not laboratory analysis.
Calculation sources
- 180 g salmon: 208, 20.42, 13.42, 0, 0, 0, 59 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 120 g broccoli: 34, 2.82, 0.37, 6.64, 2.6, 1.7, 33 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 50 g spinach: 23, 2.86, 0.39, 3.63, 2.2, 0.42, 79 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 150 g potatoes, boiled: 87, 1.87, 0.1, 20.13, 1.8, 0.91, 4 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 5 g olive oil: 884, 0, 100, 0, 0, 0, 2 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 15 g lemon juice: 22, 0.35, 0.24, 6.9, 0.3, 2.52, 1 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)