Post-Workout
Salmon and White Rice Recovery Bowl
Salmon and white rice is the post-workout meal of choice for many high-level athletes. The combination of fast-digesting white rice carbohydrates and the complete protein profile of salmon makes this one of the most nutritionally effective recovery meals.
Ingredients
- 1 salmon fillet (approx. 150g)
- 150g cooked white rice (pre-cooked)
- 1 tsp olive oil
- Juice of ½ lemon
- Fresh dill or parsley
- Salt and black pepper
Method
- Heat the olive oil in a non-stick pan over high heat.
- Season the salmon with salt and pepper.
- Cook skin-side down for 4 minutes. Flip and cook for 2 more minutes.
- Reheat the rice in the microwave for 90 seconds.
- Serve the salmon over the rice. Squeeze over lemon juice and top with fresh herbs.
Pro Tip
If you have pre-cooked rice and pre-baked salmon portions in the fridge, this meal takes 3 minutes. The salmon can be eaten cold over the warm rice — the contrast of temperatures is actually enjoyable and saves the reheating step.
Nutrition Notes
Salmon provides omega-3 fatty acids in addition to protein — these support the inflammatory response to training and have been shown to reduce muscle soreness (DOMS). This makes salmon a particularly well-suited post-workout protein source compared to chicken or turkey.
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