Nutritional facts / serving

  • Kcal 634
  • Pro 61.5g
  • Carbs 61.5g
  • Fat 17g

How to make this recipe


Serves 2

350g undyed smoked haddock
½ pint of milk
½ red chili
2 tbsp. mild curry powder
1 clove garlic, finely chopped
½ red onion, finely sliced
1 tsp. turmeric powder
100g basmati rice
100g peas
2 eggs poached
1 handful coriander leaves, roughly chopped
1 tbsp. rapeseed oil
2 lime wedges
Juice and zest of another lime
250ml fish stock or water

Rice is an excellent source of carbohydrate that will help top up the energy levels ahead of a training session.

The combination of eggs and fish provide plenty of protein to support muscle growth and adaptation. This meal should be eaten 2-4 hours before training to give the body time to digest and absorb the nutrients.

Benefits: Provides energy for training.


Heat a shallow saucepan over a medium heat and add the garlic and onion, cook for 2 minutes until the onion has softened. Now add the curry powder and rice and continue cooking for another 2 minutes. Add the stock or water to the pan and bring to the boil. Once boiling turn down to a simmer and cook until all the water has been absorbed and the rice is soft. (If the water cooks away and the rice is not cooked, just add a little more water.) For the last 1 minute of cooking add the peas.

Whilst the rice is cooking add the milk to another shallow saucepan and cut the haddock into 2-3 pieces to fit into the pan. Heat the pan over a medium low heat for 3-4 minutes or until the haddock is starting to flake

Once the haddock is cooked, flake it into the rice and stir gently along with the coriander and the zest and juice of the lime.

Serve with a poached egg on top.

Fried calamari is a delicious optional extra.