Dinner · The Runner’s Kitchen
Salmon, rice & greens
A simple dinner of baked salmon, rice and lemony greens.
Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Listed allergens: fish. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 2 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 6.4* g
- Sugars
- 2.6 g
- Saturated fat
- 4.9 g
- Sodium
- 84.0 mg
- Potassium
- 1,334.0 mg
- Calcium
- 128.8 mg
- Magnesium
- 113.7 mg
- Phosphorus
- 518.3 mg
- Iron
- 4.00 mg
- Zinc
- 2.95 mg
- Selenium
- 42.2 µg
- Iodine
- 20.8* µg
- Vitamin A (retinol equivalents)
- 243.1* µg
- Vitamin D
- 6.58 µg
- Vitamin E
- 8.10* mg
- Vitamin K1
- 224.9* µg
- Thiamin (B1)
- 0.96 mg
- Riboflavin (B2)
- 0.32 mg
- Vitamin B6
- 0.59 mg
- Vitamin B12
- 6.16 µg
- Folate
- 197.6 µg
- Vitamin C
- 111.8 mg
- Niacin equivalents (B3)
- 21.0 mg
- Pantothenic acid (B5)
- 2.9 mg
- Biotin (B7)
- 7.3 µg
- Copper
- 0.5 mg
- Manganese
- 1.4 mg
- Chloride
- 270.7 mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Heat the oven to 200°C, or 180°C fan. Place salmon on a lined tray and brush with part of the oil and lemon juice.
- Bake until cooked through and the centre flakes easily, following the pack instructions for your fillet size.
- Meanwhile cook the rice according to its packet. Steam the broccoli until tender, then wilt the spinach briefly.
- Divide the rice and greens between bowls and add the salmon. Finish with the remaining lemon juice and oil.
Fit it around your training.
Why this combination?
Salmon contributes protein, vitamin B12 and vitamin D. Rice supplies carbohydrate and the vegetables broaden the meal beyond a protein-and-rice combination.
When it could work for you
Dinner after an evening run or a substantial meal after a long-run day.
Plan food before, during & after your runStorage & leftovers.
Cool leftover rice and fish promptly. Refrigerate and use within 24 hours; reheat only once until steaming hot throughout.
Make meal prep easierSomething for your next day.
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