Nutritional facts / serving

  • Monkfish Kebabs
  • Kcal 335.5
  • Pro 58g
  • Carbs 21g
  • Fat 2.7g
  • Pearl Barley
  • Kcal 243
  • Pro 7.2
  • Carbs 31.5
  • Fat 10.5

How to make this recipe

Ingredients

Serves 2

500g monkfish tail
50ml dark soy sauce
2 tbsp. honey
1 tsp. sesame seeds
½ red chilli
½ tsp. freshly grated ginger
Juice and zest of 1 lime

 

Pearl barley, Asian style veg and walnut salad

Serves 2

150g pearl barley cooked
25g walnuts roughly chopped
25g bean sprouts
½ cucumbers finely batons
½ carrots finely sliced batons
1 tbsp. dark soy sauce
1 pinch ginger finely grated
1 pinch red chilli flakes
1 tbsp. coriander finely chopped

 

 

Monkfish is an excellent source of high quality protein which helps muscle recovery.

Combined with the spices and Asian style veg, the meal is packed full of nutrients to support the immune system and repair to any damaged tissue, including open wounds on the hands that are common in gymnastics. Pearl barley is a low GI food so provides a sustained release of carbohydrates, helping to restore muscle energy stores whilst avoiding spikes in insulin.

The walnuts provide a good source of omega 3 fats and the sesame seeds contain important minerals such as magnesium and zinc, which are involved in all processes in the body from the production of new tissue including bone and muscle, through to energy metabolism.

Benefits: Stay lean recovery meal.

Directions

Cut the monkfish into 12 equal sized pieces and place into a bowl. Add all of the other ingredients to the bowl and mix well. Cover the bowl and leave to marinade for 30 minutes in the fridge.

After 30 minutes remove the fish from the marinade and place 3 pieces onto 4 kebab sticks. Now cook the monkfish under a hot grill for 2-3 minutes on each side.

The monkfish is perfect served with this salad.

 

Pearl barley, Asian style veg and walnut salad. 
Combine all of the ingredients together.

 

Athlete profile Claudia Fragapane

Gymnast Claudia Fragapane tumbled into the history books in 2014 by winning four gold medals at the Commonwealth Games including the all-around title. Aged just 16 years old at the time, she is the first English woman to achieve this at the Commonwealth Games since Joyce Cooper 84 years previously.

Nicknamed the ‘Pocket Rocket’ due to her 4ft 6inches stature, Claudia made histroy again in 2015 whe...
Find out more about Claudia Fragapane