Coach Ray

Training for Excellence, with Excellent Training

Salmon
Chef Ray

Chef Ray: Pasta with Smoked Salmon

This is a fresh take on the classic version without the heaviness of cream and butter.

From: Thomas, Biju & Lim, Allen (2011) The Feedzone Cookbook – Fast and Flavorful Food for Athletes Velo Press

Serves 4

  • 8 ounces (225g) farfalle (or other medium-sized pasta)
  • 3 ounces (85g) smoked salmon
  • 1 cup yoghurt (if using Greek yoghurt add a splash of water)
  • ½ cup low-sodium stock, water, or milk
  • 1 small tomato, diced
  • ½ cup carrots, diced
  • ½ cup green peas (frozen peas and carrots are a fine substitute for fresh)
  • ¼ cup chopped fresh parsley

Optional Additions

  • fresh tarragon, capers, and/or chopped green olives
  1. Cook the pasta according to package directions to be al dente (10-11 minutes). Drain. Toss with a small amount of olive oil; set aside.
  2. Remove any bones from the salmon and flake the meat with a fork.
  3. In a large deep saucepan, whisk together the yoghurt and stock. The consistency should be thick. Set over medium heat and bring to a gentle boil, stirring continually. Simmer.
  4. Add tomato, carrots, peas, and parsley. Cook 5-6 minutes, or until carrots are tender. Add cooked pasta and salmon (and any optional ingredients), mix thoroughly, and remove from heat.

To finish the dish, add salt and pepper to taste, and offer grated parmesan and fresh lemon juice as condiments.

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.

Share this post so your friends can benefit as well.

If you enjoyed this recipe here is one I published a year ago:

For more great recipes like this get the Feedzone Cookbook.

Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance.

The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go.

The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings.

The Feed Zone Cookbook includes

  • 150 delicious recipes illustrated with full-color photographs
  • Breakfasts, lunches, recovery meals, dinners, snacks, desserts
  • Dr. Allen Lim’s take on the science and practice of food
  • Portable real food snacks, including Lim’s famous rice cakes
  • Dozens of quick-prep meals for before and after workouts
  • Shortcuts, substitutions, and techniques to save time in the kitchen
  • Over 100 gluten-free and vegetarian alternatives to favorite dishes

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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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