Nordic Baked Salmon with Pearl Barley, Roasted Beets and Dill Skyr

Why it works

Salmon delivers a full complement of essential amino acids plus long-chain omega-3s (EPA and DHA) that lower muscle-protein breakdown and blunt post-exercise inflammation, helping the recovery that drives strength gains. Pearl barley provides slow beta-glucan carbohydrate to restock glycogen, and the dietary nitrates in roasted beets are converted to nitric oxide, which improves blood flow and has been shown to enhance muscular power and exercise efficiency.

Ingredients

• 360g salmon fillet (two 180g portions), skin on
• 120g pearl barley, rinsed
• 200g raw beets, peeled and cut into wedges
• 120g kale, stems removed and torn
• 160g plain skyr or thick Greek yogurt
• 1 small bunch fresh dill, chopped
• 1 lemon (zest and juice)
• 2 tsp olive oil
• 1 clove garlic, grated
• Salt and black pepper to taste

Method

1. Simmer the pearl barley in salted water for about 30 minutes until tender with a slight bite, then drain.
2. Heat oven to 200C (400F). Toss beet wedges with 1 tsp olive oil, salt and pepper and roast for 30-35 minutes until tender at the edges.
3. Season the salmon with salt and pepper, place skin-side down on a lined tray and bake for 12-14 minutes until it just flakes.
4. Make the sauce by stirring the skyr with the grated garlic, most of the dill, the lemon zest and half the lemon juice; season to taste.
5. Warm the remaining 1 tsp olive oil in a pan over medium heat and saute the kale with a splash of water for 3-4 minutes until just tender, finishing with the rest of the lemon juice.
6. Spoon the barley onto plates, add the beets and kale, lay the salmon on top, spoon over the dill skyr and finish with the reserved dill.