Off the Bike Food: Salmon Balsamic Tomato-Basil Pasta

Salmon balsamic-basil pasta

Carbohydrates and protein are what the body needs to perform at a high level and recover properly when cycling. Cyclists need to get in carbs the night before a long ride and then protein and carbohydrates after rides to help fuel their muscles for recovery.

Why does the body need carbohydrates when cycling? They are quickly broken down into glucose, which fuels muscles and provides the energy required for sustained pedaling, helping cyclists maintain their performance and prevent fatigue.

As dads, we must perform at our highest level each time we are out on the bike since we have such limited time to train.  So, the question is what should cyclists eat to improve their performance and recovery on the bike? One of my favorite dinner meals before a big ride or after a long day in the saddle is my Salmon Over Balsamic Tomato-Basil Pasta.

Why this meal works to boost performance and aid in recovery

  • The pasta is high in carbohydrates, which is exactly what your body needs before a long ride.
  • Salmon is a lean protein, that aids in muscle repair.
  • Omega-3s are present in salmon which is known to aid in fighting inflammation. As we age, dads need all the help we can get in reducing inflammation.
  • It is fast and easy to prepare for your family.

Note: The information provided in this blog post is based solely on my personal experiences and research. It should not be considered a substitute for professional medical or nutritional advice.  What worked for me may not work for you.

Off the Bike Food: Salmon over balsamic tomato-basil pasta

Salmon is a great source of protein and omega-3s which can help fight inflammation and speed up recovery. The pasta is an excellent source of carbs so this is a great meal for the night before a big ride or as a recovery meal after a hard day out on the bike.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Keyword: Pasta, Salmon
Servings: 4 Adults

Ingredients

  • 1 lb Salmon FIllets
  • 1/2 lb Pasta Any Pasta, I prefer Angel Hair
  • 1 tsp Dried Dill
  • 1 tsp Dried Italian Seasoning
  • 1/2 tsp Dried Oregeno
  • 1 Bunch Fresh Basil
  • 2 Cups Sliced Cherry Tomatoes
  • 1 Clove Garlic
  • 2 tbsp Olive Oil
  • 1/8 Cup Balsamic
  • Salt & Pepper to Taste

Instructions

  • Start a pot of water to boil
  • Preheat oven to 400 degrees F (200 degrees C).
  • Slice tomatoes, mince garlic and loosely chop basil
  • Rinse salmon, and arrange on a baking sheet lined with aluminum foil (Parchment Paper if you want to keep the skin on).
  • Sprinkle salt, pepper, italian seasoning, and dill over the fish.
  • Bake in preheated oven for 15-20 minutes. Salmon is done when it flakes easily with a fork (USDA recommends 145 degrees Fahrenheit).
  • Boil the pasta while making the rest of the dish.
  • In a large pan add olive oil and saute garlic (30 seconds).
  • Add tomatoes and oregano to the pan and lightly salt tomatoes. Simmer for a few minuted until tomatoes begin to fall apart
  • Drain pasta and add to pan with tomatoes. Add balsamic and toss to coat
  • Plate pasta, sprinkle fresh basil over and the lay cooked salmon over top and serve.

Notes

I like to serve with a side garden salad and/or a side of asparagus.
Substitutes: I enjoy swapping Salmon for Steelhead Trout.  It is a little denser and less oily.

Looking for something to eat on the bike? Check out my homemade high-carb chocolate chip cookies, which are one of my go-to’s when out on the bike for more than two hours.


Drop a comment below and let me know what you think of the dish.

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