Salmon and Spinach Pasta Bake for Race Week

Why This Recipe Works for Athletes

This pasta bake combines race-week carbohydrate loading with the anti-inflammatory omega-3 fatty acids from salmon and the iron-rich properties of spinach. The carbohydrate content from pasta fills glycogen stores effectively, while the protein from salmon supports muscle repair from your final hard sessions. Best eaten 2 nights before your race, when you want a high-carb meal without anything too heavy or hard to digest.

Ingredients

  • 300g penne or fusilli pasta
  • 2 salmon fillets (approximately 300g total), skin removed
  • 100g fresh spinach
  • 200ml half-fat crème fraîche
  • 100ml vegetable or fish stock
  • 1 garlic clove, minced
  • 50g grated parmesan or cheddar
  • Juice of half a lemon
  • Salt and black pepper to taste

Instructions

  1. Preheat your oven to 200°C (180°C fan). Cook the pasta until just under al dente — 2 minutes less than the packet instructions, as it will finish cooking in the oven. Drain and set aside.
  2. Season the salmon fillets and bake in a small dish for 12–15 minutes until cooked through. Flake into large chunks with a fork.
  3. In a saucepan over medium heat, warm the crème fraîche, stock, garlic, and lemon juice together for 2–3 minutes until combined. Stir in the spinach and let it wilt.
  4. Combine the drained pasta, flaked salmon, and sauce in a large oven dish. Toss gently to coat evenly, then top with the grated cheese.
  5. Bake for 20 minutes until the top is golden and the sauce is bubbling. Rest for 5 minutes before serving.

Nutrition Notes

Per serving (serves 3): approximately 610 calories, 38g protein, 72g carbohydrates, 18g fat. Use half-fat crème fraîche and reduce the cheese to lower the fat content if you prefer a lighter pre-race version. Tinned salmon (2×180g tins, drained) is an excellent budget alternative to fresh fillets with very similar nutritional content. Leftovers reheat well the following day for a race-morning or pre-race lunch carb top-up.

Prep time: 15 minutes | Cook time: 35 minutes | Servings: 3