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Macadamia-Crusted Cod, Wild Rice Tabbouleh, Tandoori Squash

This recipe was used at our cookery class for runners. It is an ideal meal to cook the evening before your big run to improve your stamina thanks to a good mixture of complex and simple carbohydrates from the rice and vegetables. It also has a decent amount of protein thanks to the fish, nuts and chicken stock (around 50g). I don’t usually use rice in my recipes but if your aim is improved endurance, longevity and overall wellbeing, this colourful dish is a no-brainer!

Ingredients – Serves 1

  • Cod or salmon fillet 200g

For the crust:

  • 30g of macadamia nuts, toasted and crushed
  • 30g hazelnuts, toasted and crushed
  • Zest of 1 lemon
  • Chopped parsley
  • Salt & pepper


 
Wild Rice Salad Tabbouleh:
  • 75g wild rice cooked
  • Chicken stock 100ml
  • ½ Red onion diced=60g
  • 1 clove of garlic sliced=15g
  • 1/2 tomato diced=40g
  • 1/4 cucumber diced=50g
  • Handful chopped parsley=1/10th
  • chopped mint=1/10th
  • ½ lemon zest and juice

Tandoori Sweet Potato Puree

  • 1tbsp pomace oil
  • Sweet Potato 100g, diced
  • 1/2 onion diced=60g
  • 1 clove garlic=15g
  • 50ml white wine
  • 100ml chicken stock
  • 100ml coconut yoghurt
  • 1tbsp tandoori paste=15g
 

Method

For the crust:

Combine all the ingredients and set aside

For Wild Rice Salad:

Cook wild rice in chicken stock, add all the rest of the ingredients and chill in the fridge

For tandoori sweet potato puree:

Sweat the onion and garlic on olive oil for two minutes. Add diced sweet potato and get some colour on it. Add tandoori paste, white wine and cook the alcohol off, that takes about a minute. Add chicken stock and cook for 10 minutes or until squash is really soft. Add coconut yoghurt and blend until smooth. Set aside.

Fish:

Pan-fry skin side down and finish in the oven, top with the crust for the last 5 minutes. Serve with rice salad and puree.

This recipe was made at our Fit Food – Running Class, created especially for Didsbury runners and their training for the Manchester Marathon

Marathon Food Planning

A few weeks before the big day start experimenting with different foods before and after a run, this will help you find the recipes you like – the last thing you want on race day is an unhappy tummy. Look for low GI carbohydrates such as past and wholegrain rice as they are slow energy releasing so will build up your carbohydrate stores. Make friends with pasta and porridge the final week before the race for real carb-loading. Watch out for gas-inducing carbs, such as broccoli, cabbage, beans or too much fruit, it can make running uncomfortable!

Prior to long runs

Up to a few hours before any long run, eat a meal high in low GI carbohydrates, moderate in protein and low in fat to give your body all the nutrients it needs for the next few hours. Good options are porridge with fruits, a chicken sandwich and fruit or a bagel and peanut butter.

During long runs

During runs over 90 minutes you need to replenish your carbohydrate. The body stores around 2,000 kcals of glycogen and after a few hours of running, you need to top up your carb stores. High GI carbohydrate foods which release energy quickly. Choose specially designed sport gels and isotonic drinks or try making your own take along snacks. Fuel every 45-60 minutes during a long run, with around 30-60 grams of carbohydrate (120-140 calories) per hour (e.g. a large banana), and don’t forget to stay hydrated with plenty of fluids and electrolytes.

 Post long runs

There is a window of around 30 mins to replenish carbohydrate stores and soak up muscle-repairing protein after a run. Chocolate milk is a good mix of protein and carbs or whizz up a smoothie with lots of fruit. Drink plenty of fluids too to replace water and electrolytes lost through sweat.

Finally – Good Luck and enjoy the race.

 

 

Jan Cron – Kitchen Maverick

Has spent a lifetime learning the best cooking techniques and perfecting flavours, if 70% of being healthy is what you eat and 30% exercise then we need to concentrate on getting the best balance of tasty food into our bodies. He’s gone back to school to learn about nutrition, to research relevant, irrelevant and utterly absurd diets, so you don’t have to.

Fit Food Classes  – click here for details

 
Image of Jan Cron Fit food Classes and Kitchen Maverick at Food Sorcery Didsbury Manchester
Image of fit Food Class chef reaching for limes in a bowl