To help you with your healthy eating and meal planning Trispace are introducing a weekly recipe, all of which are quick, simple and fun to make. They are specially designed for sports people who need to eat a diet high in carbohydrate, low in fat and rich in essential nutrients. Each recipe provides nutritional analysis to help you put together numerous healthy menus.The main meal recipes are divided into sections based oh nigh carbohydrate foods t enable you to plan your meals according to the recommended nutritional guidelines. Recipes suitable for vegetarians contain no meat, poultry or fish and are marked with a ‘V’ symbol.

First up is ‘Fish And Potatoe Pie’ (Serves 2)

Ingredients
450 g (1 lb) potatoes
200 g (7oz) white fish fillets (e.g. cod or plaice)
3 tbsp (45 ml) skimmed milk
2 eggs
1 tbsp parsley
1 tbsp (15 mil) lemon juice

Method
Remove any skin and bones from the fish, beat the eggs and chop up the parsley
Cut potatoes into chunks and boil until tender
Drain then mash the potatoes with flaked fish, milk, eggs, parsley and lemon juice.
Place in a dish, then cook in an oven at 200’C/400’F/Gas Mark 6 for 20 minutes
Serve with green vegetables such as broccoli and green beans

Done, Enjoy!!

Nutritional Information (Approx per serving)
Calories = 352
Carbohydrate = 39.4 g
Protein = 33.3 g
Fat = 7.89 g
Fibre = 2.8 g

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