Coach Ray

Training for Excellence, with Excellent Training

Chef Ray
Chef Ray

Chef Ray: Salmon on Kumara Mash with Mango Salsa

This meal provides quality Omega-3 fats and a healthy dose of quality carbohydrates. So much so this is often my pre-race dinner the night before events.

From: MacKenzie, Kristen; Gibbons, Megan; (2005) Fit Food For Winners Nestle NZ Ltd

Serves: 4

  • 4 medium kumara, peeled and cubed
  • 2 tsp grated orange rind
  • 2 tbsp orange juice
  • salmon fillets
  • freshly ground black pepper
  • 1 tsp MAGGI Garlic Stock Powder
  • olive or canola oil spray
  • juice of 1 lemon
  • 2 tbsn capers

Mango Salsa

  • 425g can mangoes, drained and chopped
  • ½ red onion, finely chopped
  • 2 tsp sweet chilli sauce
  • 2 tbsp chopped fresh coriander
  1. Preheat oven to 180°C.
  2. Boil kumara for 15-20 minutes or until tender. Drain. Mash with orange rind and juice.
  3. Sprinkle both sides of salmon with pepper and stock powder. Spray a non-stick frying pan with oil and heat. Add salmon and sear each side of fillets for 1 minute.
  4. Place salmon fillets on a large square of foil. Top with lemon juice and capers, then wrap foil to seal firmly. Bake in preheated oven for 15-20 minutes or until fish is just cooked.
  5. To make salsa, place all salsa ingredients in a small bowl and mix to combine.
  6. To serve, place salmon fillets on kumara mash and top with mango salsa. Serve with steamed green beans.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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