Posted on August 06, 2014 by Jenny Cromack

The word fat makes most of us run a mile but a diet high in ‘good fats’ is beneficial to your health and training goals.

Here are some great recipes high in the good fats you need!

  

Avocado Salad

Kcal 260, Protein 4g, Carbs 11g, fat 22g, Sat 3g
Serves 6

Ingredients 

• 3 tbsp pumpkin seeds
• 2 ripe papayas
• 3 ripe avocados
• 85g bag trimmed and washed watercress
• 20g pack fresh mint
• juice of 1 lime
• 3 tbsp olive oil

Method 

1. Dry-fry the pumpkin seeds in a frying pan for a few minutes, tossing and turning them until they look toasted. Tip them out of the pan and let them go cold. Peel the papayas, halve them lengthways and scoop out the seeds. Cut the flesh into long, thin slices. Halve the avocados and remove the stones, then peel off the skin and slice the flesh lengthways into thin slices.
2. Put the papayas, avocados, pumpkin seeds and watercress into a large bowl. Chop about 1 tbsp of the mint leaves and set aside. Pick the remaining leaves from the stalks and tear them into the bowl.
3. Mix the lime juice and olive oil with the rest of the chopped mint to make a dressing, and season with salt and pepper to taste. Pour over the salad and gently mix all the ingredients together with your hands

Salmon, Avocado & Cucumber Salad

Kcal 458, Protein 23g, Carbs 7g, fat 38g, Sat 4g
Serves 4

Ingredients 

• 4 skinless salmon fillets, approx 100g each
• 3 avocados
• 1 cucumber
• 400g bag mixed salad leaves
• For the dressing
• 4 tbsp chopped mint
• grated zest and juice of 1 lime
• 2 tsp clear honey organic
• 3 tbsp olive oil, plus a little extra for the salmon

Method

1. Season the salmon, then rub with oil. Mix the dressing ingredients together. Halve, stone, peel and slice the avocados. Halve and quarter the cucumber lengthways, then cut into slices. Divide salad, avocado and cucumber between four plates, then drizzle with half the dressing.
2. Heat a non-stick pan. Add the salmon and fry for 3-4 mins on each side until crisp but still moist inside. Put a salmon fillet on top of each salad. Serve warm.

Lemon Rubbed Salmon

Kcal 322, Protein 31, Carbs1 fat 22, Sat 3g
Serves 4

Ingredients 

• zest and juice 1 large lemon
• 1 garlic clove, finely chopped
• ½ 20g pack fresh tarragon, finely chopped
• 2 tbsp olive oil
• 4 x 150g boneless salmon fillets

Method 

1. Mix the lemon zest and juice, garlic, tarragon and and olive oil. Season with salt and pepper, then add the salmon fillets. Turn them to coat in the mixture, rubbing it in to the fish well. Cover and set aside for 10 mins.
2. Remove the salmon from the marinade. heat the grill to high and put the salmon fillets on a baking sheet. Grill for 7-10 mins, until just cooked through. Serve with salad.