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Lentil And Omega 3 Seared Fish Salad
FlowMainModeratePescatarianGluten Free

Lentil And Omega 3 Seared Fish Salad

A balanced main to replenish glycogen and support muscle repair with sea born oils

15 minutes prep20 minutes cookServes 2640 kcal per serving

The Story

This salad brings together the warm earthiness of lentils and sweet potato with the clean richness of seared fish. The composition is designed to restore balance after extended training by delivering carbohydrates protein and omega 3 in one composed plate. Tart cherry adds subtle recovery focused phytochemicals and a bright counterpoint.

Flow in recovery is about pairing slow carbohydrate with quality protein and essential fats. Here lentils and roasted sweet potato refill energy while fish and omega 3 attend to inflammation and cell membrane repair.

Ingredients

  • Fillet Of Fish220 g such as salmon or trout
  • Cooked Lentils180 g
  • Sweet Potato150 g cubed and roasted
  • Leafy Greens3 cups arugula and baby spinach
  • Avocado1 sliced
  • Tart Cherry Dried40 g or fresh chopped
  • Pumpkin Seeds2 tablespoons
  • Hemp Seeds1 tablespoon
  • Olive Oil2 tablespoons
  • Omega3 1000 mg
  • Lemon1 juiced
  • Sea Salt1 teaspoon
  • Black Pepper1 teaspoon

Method

  1. 1Roast cubed sweet potato in oven at 200 C with one tablespoon olive oil and a pinch of sea salt until tender about 20 minutes
  2. 2Season fish with sea salt and black pepper and sear in a hot skillet with remaining olive oil about 3 to 4 minutes per side until cooked through and golden
  3. 3Toss cooked lentils with lemon juice tart cherry avocado and leafy greens and adjust seasoning
  4. 4Arrange the lentil salad on plates top with the seared fish scatter pumpkin seeds and hemp seeds and drizzle omega 3 over the fish
  5. 5Finish with a final squeeze of lemon and a light sprinkle of black pepper
  6. 6Serve immediately to enjoy warm components and cooling greens for balanced recovery

Nutrition

Per serving

46g
Protein
58g
Carbs
30g
Fat
Calories640
Fibre12g
Sugars11g

Vitamins

Vitamin D600
Vitamin A1800
Vitamin C25

Minerals

Calcium120
Iron5
Potassium900

Utensils

OvenSkilletBaking TrayMixing BowlTongsKnife

This way of cooking

Recovery & Regeneration

Movement, breath, rest, repair.

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