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Nutrition expert Renee McGregor provides easy to follow performance boosting food


 I usually find after a hard race, all I really want is chips/fries. This is my body’s way of telling me I need to replace glycogen (carb) stores and electrolytes in the form of salt. My recipe always hits the spot, and by serving the chips/fries with fish, you’ll add protein to help muscle repair and recovery.

Serves 4

Preparation time: 15 minutes

Ingredients

For the Fish and chips

  • 4 fillets of any white or oily fish zest
  • juice of 1 lemon
  • 2 large baking potatoes (about 570g total weight), sliced into wedges
  • 1 sweet potato (about 300g), sliced into wedges
  • 1tbsp rapeseed/canola oil
  • 1⁄2 tsp dried Italian herbs sea salt and freshly ground black pepper

Mushy Peas

  • 300g frozen peas
  • 1tbsp fat-free plain yogurt

Lemon Mayonaise

  • 2tbsp fat-free plain yogurt
  • 1 tbsp low-fat mayonnaise
  • juice of 1⁄2 lemon

Instructions

  1. Pre-heat the oven to 180°C/350°F/Gas 4; cooking time: 45 minutes.
  2. Put the fish on a baking sheet and sprinkle with the lemon zest and juice.
  3. Put the potato and sweet potato wedges on another baking sheet. Drizzle with the oil, sprinkle with the herbs and season with salt and pepper. Toss to cover them in the seasoned oil.
  4. Roast for 20 minutes, or until half cooked.
  5. Turn the potatoes with a spatula, then put back in the oven.
  6. Put the fish in the oven at the same time and cook both for a further 20 minutes, or until the wedges are crisp and the fish flakes easily when tested with a fork.
  7.  Meanwhile, cook the peas in boiling water for about 3 minutes, then drain well. Blend the peas with the yogurt and 1 tablespoon water to produce a soft, mushy-pea texture.
  8. Mix together the yogurt, mayonnaise and lemon juice to make the lemon mayonnaise.
  9.  Serve the fish, wedges and peas with the lemon mayonnaise.

Nutrition (Per serving) Calories 471; carbohydrate 61g; fat 16.8g (of which saturates 3.8g); protein 22g

Renne McGregor Is a registered dietician and sports nutritionist and ultraruner, eatwellfeelfab.co.