15 mins for prep Lunch, Dinner Easy 2 x serving(s) $5 / serving

High Protein Poached Salmon… the cleanest way to cook a protein

Poaching a fish is one of the cleanest ways to cook a protein. Below I talk you through the recipe. You can add more carbs through crusty bread, but you can flex that amount based on your current training goals.

For nutrition based topics and ways to learn how to eat to improve your performance sign up to my free newsletter HERE called Legendary

Ingredients

  • 2 steelhead trout fillets (or any firm fish), skin on
  • 1 lemon, sliced
  • 1.5 cups dry white wine
  • 4 cloves garlic — 2 smashed for the poaching liquid, 2 crushed for the puttanesca
  • 2 sprigs fresh thyme
  • 2 tsp chilli flakes
  • 2 whole tomatoes, diced
  • 2 tbsp capers
  • 1 tbsp fresh basil, finely sliced
  • Good olive oil
  • Flaky salt

Method

  1. Combine the wine, lemon, 1 tsp of the chili flakes, 2 smashed garlic cloves, thyme and a pinch of salt in a medium saucepan and bring to a simmer on medium heat.
  2. Gently add in the fish, and turn heat to low cooking for about 6-8 minutes
  3. Meanwhile, add olive oil to a medium frypan on medium high heat and add in the garlic, remaining chili flakes and capers to caramelize
  4. After 2 minutes add in the tomatoes along with a couple spoons of the poaching liquid, reduce to a sauce and stir in the fresh basil. Season with salt to taste
  5. To serve, add the sauce down first and top with the fish, olive oil and fresh remaining basil leaves

Nutrition Breakdown

cals: 420   •   fat: 22g   •   protein: 38g   •   carbs: 10g

Other recipes you might like…

Follow Me on Social Media
as seen on
View Full Press Page

Join the community that’s Fueling Finish Lines every week.

Subscribe to the Legendary Newsletter

Scroll