Salmon and Broccoli Recovery Dinner for Triathletes

Why This Recipe Works for Athletes

This salmon and broccoli recovery dinner delivers a powerful combination of omega-3 fatty acids to reduce inflammation, high-quality protein to rebuild muscle tissue, and complex carbohydrates to replenish glycogen stores. It is best eaten within 2 hours of a hard training session when your muscles are most receptive to nutrient uptake.

Ingredients

2 salmon fillets (approximately 150g each)
1 large head of broccoli, cut into florets
200g new potatoes or baby potatoes
2 tablespoons olive oil
1 lemon, juice and zest
2 garlic cloves, minced
Salt, black pepper, and dried dill to taste

Instructions

Preheat your oven to 200°C (fan 180°C). Par-boil the new potatoes for 8 minutes, then drain and halve them.
Toss the potatoes and broccoli florets in 1 tablespoon of olive oil, season with salt and pepper, and spread on a baking tray. Roast for 15 minutes.
While the vegetables roast, mix the remaining olive oil, lemon juice, lemon zest, garlic, and dill in a small bowl.
Place the salmon fillets on a separate baking tray and brush generously with the lemon and garlic marinade.
After the vegetables have roasted for 15 minutes, add the salmon tray to the oven and cook both for a further 12 to 15 minutes until the salmon is cooked through and flakes easily.
Plate the roasted vegetables and potatoes, top with the salmon, and squeeze any remaining lemon over everything before serving.

Nutrition Notes

Each serving provides approximately 42g protein, 35g carbohydrates, and 18g healthy fats, making it an ideal macro balance for post-training recovery. For higher training volume days, add an extra 100g of potatoes or serve with a portion of brown rice for additional carbohydrate. Substitute the salmon with a firm white fish or tofu for a lower-fat or plant-based variation.

Prep time: 10 minutes | Cook time: 27 minutes | Servings: 2