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Eat Like a Pro: Dinner

England Squash Performance Nutritionist Ollie Turner shares a delicious dinner recipe to aid your post-exercise recovery.

Teriyaki salmon (or tofu) skewers with kale and tenderstem rice

Preparation time = 20 minutes; Cooking time = 20 minutes
Teryaki Salmon on Rice

Nutritional information

Values per serving

Salmon (or tofu*)

Energy (Kj) = 2562 (2007) kj
Energy (Kcal) = 612 (478) Kcal

Fat = 26 (15) g
– of which saturates = 4.3 (2.1*) g

Carbohydrates = 54 (56*) g
– Of which sugars = 18 (18*) g

Fibre = 9.4 (9.5*) g
Protein = 35 (23*) g
Salt = 2.7 (2.6*) g


Salmon or tofu provides an excellent source of protein to repair and rebuild the muscle.

This aids recovery and also adapts your muscle to training bouts. The wholegrain rice contains a source of carbohydrates to refuel post-session.

The broccoli, red pepper and lime provide a source of vitamin C - an antioxidant which reduces the amount of the stress the body is put under including sensations of soreness and fatigue post-exercise.


Serves two

To make the teriyaki sauce

  • 2 tbsp of soy sauce
  • 1 tbsp of olive oil
  • 1 tbsp of honey or maple syrup [VE]
  • 1 tbsp of red wine vinegar
  • 1 red chilli (sliced)
  • ½ juice of a lime
  • 4cm of ginger (peeled and grated)

To make the skewers (skin removed)

  • 2 salmon fillets or 250g of tofu [VE]
  • 1 red pepper
  • 4 skewers

To make the kale and tenderstem rice

  • 100g wholegrain rice (raw weight)
  • 2 large handfuls of kale
  • 200g of tenderstem broccoli
  • 2 spring onions (thinly sliced lengthwise)
  • ½ juice of a lime


To make the teriyaki skewers
  • Preheat oven to 200C/Gas 6.
  • Make the teriyaki sauce by mixing all its ingredients in a bowl. Set aside.
  • Remove the skin from the salmon and chop each fillet into eight equal pieces. If you're using tofu, chop into 16 equal squares.
  • Place the pieces into the teriyaki sauce bowl so the salmon pieces (or tofu) soak up some of the sauce and flavour.
  • Cut the pepper into each face and chop into equal squares. Aim for 16 squares to give you the same number of pieces as the salmon (or tofu).
  • Place four salmon (or tofu) and pepper squares on each skewer.
  • Add the skewers to a baking tray and pour over half the remaining teriyaki sauce on top.
  • Cook the skewers in the oven for 20 minutes.
To make the rice
  • Boil 1500ml of water in a pan and add the rice to cook which will take 20 minutes.
  • For the last eight minutes, add in the tenderstem broccoli. Once cooked, drain any excess water with a sieve.
  • While the rice is cooking, place the kale on a baking tray with a splash of oil and cook for 3-6 minutes in the oven until it goes crispy.
  • Combine the kale and spring onion with the rice and tenderstem in a large mixing bowl.
  • Squeeze ½ juice of a lime onto the rice mix as well as the remaining teriyaki sauce. Mix it up.
  • To plate up, serve the kale and tenderstem rice on a plate, before placing the teriyaki salmon (or tofu) skewers on top.