Salmon Parcels

Serves 2 hungry crossfitters:

Ingredients
2 salmon fillet portions, skinned
2 yellow peppers, sliced
2 small fennel bulbs, sliced
2 medium leeks. sliced
Knob of fresh root ginger, cut into matchsticks
1 red chilli, sliced
Fresh chives
Black pepper
1 Tbsp olive oil
2 Tsp soy sauce
Toasted sesame oil (optional, to taste)

You will also need some tin foil to make the parcels in which the fish and veg steam and cook in their own juices. This cooking method really keeps the fish moist, sometimes salmon can be over cooked and can taste like a leathery old flip flop!!

1) Heat the olive oil in a large frying pan and gently cook the peppers, fennel and ginger for 5 mins or so. Then add the leeks and chilli and continue to cook for another 3 0r 4 mins. You want the veg softened but not browned. Snip in a handful of chives, (scissors are easier than chopping with a knife) and add the soy sauce. Mix, and take off the heat.
2) Preheat oven to 180C and make two tin foil envelopes. To make an envelope, take a big piece of foil, fold in half and then fold one of the remaining three open sides closed.
3) Divide the veg mixture between the two parcels, top with the salmon fillets, and season with a few more chives and black pepper.
4) Fold over the remaining two edges of the envelope, making sure that the parcel is well sealed around all edges. Place the parcels on a baking tray and pop in the oven for about 15 mins.
5) When ready, cut the parcels open and if using, drizzle with a little sesame oil. This is best eaten straight from the parcel...don't bother trying to serve onto a plate.

Protein Choices

There's been some chat in the box about food and protein choices, so here's a reminder of what to consider when wandering the supermarket isles.....

Barry Sears defines the quality of a protein source by its fat content, as all protein contains fat

To make it into the Zone Top 100 food list the protein source must contain at least twice as much protein as fat.

Lower fat protein choices will reduce your intake of both saturated fat and also Omega 6 fatty acids, a type of polyunsaturated fat found in all protein sources.

Fish contain another type of fat called long chain Omega 3 fatty acids. These are 'healthy' fats and counteract the damaging effects of Omega 6. So a fish protein choice can be higher in fat and still be considered a good choice if the form of fat is long chain Omega 3 fatty acids.

Zone rankings for protein quality is as follows:

Excellent Source
Mackerel
Turkey breast
Haddock
Cod
Salmon
Tuna Steak
Turkey breast, deli
Lobster
Sea bass
Snapper

Very Good Source
Chicken breast
Freshwater bass
Trout
Cottage cheese (1%)
Chicken breast, deli
Tuna, canned in water
Soy products
Emu

Good Source
Pork tenderloin, well trimmed
Tofu, extra firm
Beef tenderloin, well trimmed
Tofu, firm
Tempeh
Tofu, soft

Why not try....Indian Spiced Fish (works well with both Haddock & Cod)

Ingredients for Indian spice marinade
2 Tsp chilli powder
2 Tsp ground coriander
1 Tsp ground cumin
1 Tsp ground fennel
2 Tsp Turmeric
1 Tbsp lemon juice
Small knob of fresh root ginger, peeled & grated
2 Garlic cloves, peeled & crushed
Black pepper
2 Tbsp mild olive oil

Mix everything together and coat the fish well with the paste. Leave to marinate for at least 30 mins and then whack it under the grill, leaving the paste on the fish so it forms a 'crust'.

Saltimbocca Style Haddock

Serves: 1 x 3 blocks (plus 1 slice parma ham)

Ingredients
4 1/2oz / 127g haddock (3 protein)
1 slice parma ham, excess fat trimmed off
2 cups / 165g green beans (2 carb)
3/4 cup / 80g mange tout (1 carb)
1 Tsp olive oil (3 fat)
Lemon zest
Fresh sage
Black pepper

1) Season fish with black pepper, lay a single sage leaf on top and wrap with the parma ham. Bake in oven for about 12 mins or until cooked (when opaque and flakes easily).
2) Meanwhile steam the veggies for about 5 mins. When cooked dress with olive oil and lemon zest.

TIP: This would also work with other white fish such as cod.

The Italian word “saltimbocca” is a great name for any recipe. It’s a contraction of “salta in bocca,” meaning “[it] jumps into the mouth"...yum!

Sole Supper

Serves: 1 x 2 block meal

Ingredients
3oz / 85g lemon sole fillet, skinless & boneless (2 blocks protein)
12 asparagus spears (1 block carb)
1 1/3 cup / approx 200g baby courgettes, halved (1 block carb)
2/3 Tsp olive oil (2 blocks fat)
Lemon
Flat leaf parsley
Black pepper
Extra olive oil for drizzling on veg if not strictly measuring fat blocks

1) Heat oil in non stick frying pan & gently fry the fish for a couple of mins, then turn for a further couple of mins until cooked.
2) At the same time, steam the veg for 3-4 mins.
3) When both fish & veg cooked sprinkle with lemon zest and flat leaf parsley, squeeze of lemon juice & splash of olive oil over both. Season. Serve.