If you’re looking to improve your diet, you could do worse than up your intake of fish. Not only is fish generally lower in calories than red meat, it’s also packed full of essential nutrients that will help you refuel and recover after training.
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We’ve partnered with Olive Magazine (also published by Immediate Media) to bring you the very best recipes for cyclists. All the recipes are easy to follow and take you through step-by-step how to create everything from homemade nutrition products to tasty and hearty post-ride meals.
Many medical sources, including the NHS in the UK, recommend that adults should have at least two portions of fish a week and when you look at the goodness in a portion of fish, it’s easy to see why. White fish such as haddock, plaice and tilapia are all high in protein and low in fat, making them a great choice if you are looking to drop your calorie intake without cutting out lots of food.
Oily fish like salmon, mackerel and sardines — many sources recommend should be consumed at least once a week— are a great source of Vitamin D and Omega 3 fatty acids, which help guard against heart disease.
We’ve gathered together a selection of tasty fish dishes that are simple to prepare, quick to cook, delightfully flavoursome and deliciously satisfying. Perfect, in fact, for the busy cyclist who doesn’t want to skimp on quality and taste when it comes to nutrition.
Don’t forget to choose fish that has come from a sustainable source too, as some types are suffering from overfishing. The Good Fish Guide by the Marine Conservation Society has a handy and easy to use list of what to go for and when.
Miso-glazed sea bass with ginger greens
Spiced grilled salmon with pea and mint mash
Seared tuna with ponzu dressing and coriander rice noodles
Healthier fish and chips
Hot-smoked salmon cakes
Thai pollock curry
Cheat’s fish pie
Continuing with the comfort food theme is this dish. All the richness of a creamy sauce, mackerel — a very flavoursome oily fish — and mashed potato, but fewer calories thanks to substituting the cream for crème fraîche. It’s also ready in a fraction of the time, taking just 20 minutes to throw together. You’ll get a good dose of veggies too as it also packs in spinach and peas.
Check out our other tasty recipes and get yourself fuelled for cycling from sunrise to sunset: