Greg, you have won Olympic gold at your home Olympics, Olympic bronze four years later, won celebrity MasterChef, been awarded an MBE and become a father. After all these incredible achievements, what one moment would you choose to re-live all over again?  

I think it would be easy to say the birth of my children but actually, I view winning gold at the London 2012 Olympics something which would be incredible to re-live because it was the catalyst for so much good in my life. Everything that’s come about since then has been linked in some way to me winning that day so I guess getting to do that again would be nice!  

How has your approach to dieting and nutrition changed over the years with the competition and now with retirement? 

As an athlete I was incredibly strict, especially with carbs and sugars. I always had a high protein diet (which hasn’t changed now I’m in retirement) but I now indulge in other stuff far more than I would have done before. I’ve never considered certain things off limits, I think you’ve always got to have balance and view food in a positive light, but I was certainly more careful.  

When did you discover your love for Alaska Seafood?  

I’ve always enjoyed fish but as an athlete I was searching for the leanest, best protein I could, and I found that in Alaska salmon in particular. It’s healthy, you can easily pair it with other components, it’s really filling, and you can always bring different spices and flavours to the pan when you’re cooking it up.  

What is your favourite dish to cook using seafood from Alaska? 

A salmon fillet on a bed of wild rice with a lemon and ginger sauce. Makes me hungry just thinking about it!  

How important is it for you to know where your food comes from and what nutrients it contains?  

This is hugely important to me. I’m very conscious about the environment and the food I’m putting in to both my body and that of my family. Hence why I’ve eaten seafood from Alaska for a long time - it’s sustainably sourced, fantastic quality and giving me all the goodness, I need out of a meal.    

What advice would you give to young athletes about what to include in their diets? 

I’d say you need to have a healthy relationship with food, first and foremost. Even if you’re being strict with yourself, you have to be able to enjoy what you’re eating otherwise you’ll just feel restricted and make poor decisions on what to fuel yourself with. Look into different ingredients, different ways of cooking, sauces etc. There’s plenty of healthy options out there which don’t have to be dull or leave you feeling hungry.  

With lockdown allowing people more time to cook healthy meals, what Alaska seafood product have you had recently or tried for the first time?  

While my kids are off school, I’ve been trying to spend more time cooking with them which we all really enjoy. I think it’s just a great to introduce them to fun flavours early on and make dishes less daunting. They’re really into noodles at the moment so we recently tried a noodle dish which involved lots of ginger, peanut and salmon and they really liked it. Next up, Alaska pollock tacos!  

During lockdown a lot of parents have struggled with creating different meal ideas for their children. What advice you would give to them and is there anything new that you have tried with your children? 

See above! Essentially, I just think people need to keep trying vibrant and punchy flavours in their dishes without the fear they won’t get eaten. It’s not always going to be a firm favourite or the whole dish cleared, but it’s worth giving it a go. We’ve always found letting the boys be involved in the kitchen means they’re excited to try their creations. Going to the fish counter, picking out ingredients etc. It’s all part of the fun... you don’t need to keep things bland and simple. And lots of colour is key!  

If you had to eat one meal for the rest of your life, what would it be? 

As someone who loves all food, that’s far too difficult for me to answer. Variety is the spice of life, so you won’t get me committing to one dish I’m afraid! 

This is a really bright dish, with a lovely balance of fresh and umami flavours. If you omit the soy and use tamari instead it’s also gluten-free. We’ve listed the veg we used below but this recipe could easily use up anything you have in the fridge.

If you haven’t had miso in anything apart from the soup before, you’re in for a treat. Using miso to marinade this delicious wild salmon provides this great salty taste that’s then balanced with soy and mirin. That said, the salmon would be just as yummy with a simple garlic and soy marinade, teriyaki or miso without the soy and mirin.

The important tip with soba noodles is not to overcook them (they go slimy very quickly) and to rinse them with cold water as soon as they’re cooked. Soba noodles aren’t always easy to find. A lot of supermarkets have them either in the Asian food aisle of speciality foods. This is the same for miso. But, if you have a good local health food store, a lot of them will stock most of the ingredients for this dish. Enjoy!

Ingredients:

Salmon and marinade

• 2 x Alaska salmon fillets

• 2 x cloves of garlic crushed

• 1 tbsp soy sauce

• 1 tsp mirin

• 1/2 tbsp white miso

• 1 x tbsp of sesame seeds

For the noodle stir fry

• 200g soba noodles

• 2 x handfuls of edamame beans (we used frozen and blanched them in boiling water)

• 2 x spring onions

• 4 x large leafy greens (spinach, pam choi, choy sum), broccoli 1 tbsp soy

• Leftover marinade from the salmon

• Splash of lemon juice

Method:

1. Start by marinating the salmon. Mix all the ingredients and cover the fillets. Leave for at least 10 minutes while you prep.

2. Put your soba noodles on to cook. Keep a close eye you don’t want them going soggy. They should take around 5 minutes.

3. Chop your spring onions and greens and blanch your frozen edamame if needs be.

4. When the soba is done rinse under cold water and drain.

5. Now fry your salmon fillets. Lightly oil a frying pan on a medium heat. Don’t wipe off the marinade but try not to take all of it into the pan with the fish. Fry for around 5 minutes on each side. If you’re planning to flake the salmon like us, don’t worry about getting the skin perfect.

6. When you have 5 minutes left on the salmon, get a wok heated ready to stir fry the noodles. Add 1 tbsp of oil and put onto a medium heat.

7. Add garlic and any chunkier greens. For example broccoli or chop sum if it has a thicker stalk. After a couple of minutes add the leftover marinade from the salmon and then the edamame, noodles and spring onions. Taste and add the extra soy and lemon if you need more flavour. Season to taste. Stir fry for a couple of minutes on a high heat. DO NOT leave this here for long or your soba risks going soggy.

8. Take your noodles off the heat, flake through the salmon or place the fillet on top and serve.

Why is protein important?  

Primarily, protein helps the body recover from exercise and sport by repairing muscle fibres. Every pro rugby and football player, for example, will be aiming to consume enough protein to optimize recovery after a game and during training.  

Sources of protein  

Athletes get their protein from many different sources, both plant and animal. Animal sources include fish, chicken, turkey, beef, yoghurt, and cheese whilst plant sources include beans, nuts, nut butter, tofu, and quinoa.  

When I worked with England Rugby, we would often have more red meat options at the start of the week during training. And fish and chicken would feature closer to games. The players found it easier to digest and felt better on the pitch because of it. Salmon is often a favourite with our chefs, and they have created some amazing dishes from marinated grilled salmon fillets to salmon lasagne.  

At the Rio Olympics, we had a private performance base for Team GB with a catering team who would provide a menu based on the performance needs of athletes with a live cooking station, offering the options of steak and salmon most days.  

When should you eat protein?  

A lot of research has been done around protein, looking specifically at the optimal time for it to be consumed. Findings have shown that most athletes will aim to consume protein as part of each meal to promote optimal recovery and growth. This will usually involve consuming 20-40g of protein (the equivalent to a medium to large chicken breast) amongst 4-7 feeds per day.  

The exact period of time after exercise during which it would be beneficial to consume protein is not known. The growth effect of exercise is long-lasting but will diminish over time so consuming protein at this point is probably key.  

Immediately after training some athletes use protein shakes for convenience, but they often provide little or no advantage over real food sources. As nutritionists, we lead with a food first approach. So we would encourage athletes to eat wraps or rice dishes with either chicken or fish after any training session.   

Total amount of protein  

For the maintenance and building of muscle mass, most athletes will consume a higher overall daily protein intake (greater than the RDA, which currently stands at 0.8 g protein/kg body mass/per day) in the range of 1.4-2 g/kg/per day. For example, a 100kg rugby player is likely to consume 140-200g of protein per day. This is equivalent to around 5 salmon fillets or chicken breasts a day.  

But unless this is your goal, stick to the recommended guideline!  

Seafood from Alaska is incredibly easy to cook in a myriad of different ways and has all been caught sustainably. Alaska pollock is a naturally delicate fish with a mild taste and this makes it the perfect fish to add bags of flavour to. It won’t break the bank and represents great value, so this is an ideal fish to try and add to the repertoire of species that you buy.

Rain or shine this Fried Spiced Pollock dish is one of my go-to recipes, especially during the summer. It reminds me of trips to India, of ice cold drinks, of balmy evenings or monsoon afternoons. When I have friends over or fancy something delicious but not overly fiddly, this is one of my favourites. The depth and complexity of the spice paste is lifted further by the fresh coriander and lime juice, paired with a cold beer or glass of something white. For me this is the most ideal way of enjoying this wonderful fish.

One of my top tips for this recipe is to lightly salt the pollock fillets a few hours before adding the paste, which will help firm up the fish. If you do this, omit the salt from the recipe otherwise the dish will end up on the salty side. I would also recommend doubling the recipe and freezing the leftover paste in small batches, so whenever you fancy a quick and easy meal, all you have to do is marinate the fish and you're all set!

Fried Spiced Pollock

INGREDIENTS

For the spice paste

5 dried red chillies

2 tbsp coriander seeds

2 tsp fennel seeds

1 tsp whole black peppercorns

1 x tsp cumin seeds

1 cassia bark stick (optional)

1 x onion finely chopped

5-6 x peeled garlic cloves, crushed 

1/2 x tsp turmeric powder

Juice of 1 lime 

100ml cold water 

4-5 tbsp vegetable oil

1 x kg Alaska pollock fillet cut into 70-100g slices 

2 x tbsp rice flour

Salt

Vegetable oil (about 500-700ml)

To garnish

2-3 limes cut in half 

chopped fresh coriander 

METHOD 

1. In a dry frying pan over a medium heat, toast the red chillies, coriander seeds, peppercorns, cumin seeds, fennel seeds and cassia stick (if using) for about 5-7 minutes. There should be a warm, toasted spice smell, and definitely no smoke.
2. Set the toasted spices aside. 
3. Using the same the same pan, add a splash of vegetable oil and sauté the chopped onions for about 10 minutes with a pinch of salt until soft and starting to very slightly colour.
4. Add the garlic and sauté for another couple of minutes.
5. Allow the onion and garlic mixture to cool for a few minutes then add to your blender or food processor along with the toasted spices, another splash of vegetable oil and about 75ml of cold water (you may need more).
6. Blend until smooth. If it’s not quite smooth enough, add another couple of splashes of water.
7. This mixture will happily sit in an airtight container for a couple of weeks or, in your freezer for 3 months.
8. Mix 2 tablespoons of the spice paste with the rice flour and the salt, pat the fish dry, and coat the fish using your fingers with the paste. 
9. Allow the fish to marinade for a couple of hours.
10. When you’re ready to eat, heat the oil for frying in a pan and cook the fish in 2-3 batches (don’t crowd the pan). Cook the fish on one side for 1-2 minutes, turn and cook on the other side for the same amount of time. 
11. Drain on kitchen roll and serve with a squeeze of lime and freshly chopped coriander.

Get Moving 

With a reduction in travel and office time, for many the opportunity to do more home workouts or socially distanced exercise is possible. The right amount and type of training can help us stay in shape, minimise the risk of injury and illness and help our psychological health.  

Particularly thinking about Covid-19 and the effect it can have on the upper respiratory, exercising little and often is favourable rather than pushing yourselves too hard and fast.  

Energy Intake 

Nutrition may seem complex sometimes with the 1000’s of fad diets being plugged on social media and celebrity endorsed diet plans on the shelves each January. But one essential component that is often overlooked or not deemed to be sexy enough is the fundamental strategy of consuming the optimal number of calories for a desired goal. For example, if you want to reduce body fat you need to consume less calories than you expend with a deficit of approximately 500kcal per day or 3,500kcal per week.   

Recovery Nutrition  

After training, elite athletes will have indivisalised nutrition strategies to replenish the glycogen utilised (carbohydrates), repair and promote muscle growth (protein) and rehydrate (fluid and electrolytes).  

Protein sources from meat, plants or fish play a crucial role in supporting muscle recovery and development. Protein ingestion and resistance training both stimulate new muscle protein synthesis and are synergistic when protein is consumed following exercise leading to enhanced muscle recovery and a greater increase in muscle mass. It’s unclear how long after exercise protein should be consumed, but the anabolic effect is long lasting.  

Sources such as fish, especially fish high in omega 3s, such as wild salmon may also provide additional recovery benefits including inflammation management. When working with Olympic and professional athletes we will often advise them to consume a minimum of two portions of high quality, oily fish per week. 

Fuelling Health and Performance  

I work with elite athletes to plan their diets specific to their individual needs. This means meal-by-meal planning to manage carbohydrate and energy intake. In the elite world, this is often referred to as carbohydrate periodisation or “fuelling for the work required”. During the peak of a major competition – the Six Nations for example - some players consume over 600g of carbohydrates the day before a game!  

If during lockdown your physical activity has reduced (especially intense activity), then your individual requirements of carbohydrates will be reduced. However, they play a vital role if you are undertaking intense or/prolonged activity to support energy and immune health.  

But think of the healthy plate and portion sizes. Carbohydrates should be always be included in the diet, but consumption should be based around wholegrain and fibre-rich sources such as quinoa, potato, wholegrain pasta and rice. 

During lockdown, it is also important is to think about sugars and sugary snacks. Baking has become a new hobby, which is great for a treat. But multiple times a week can have detrimental effects on health.  

It looks like a lot of oil, and it is, but note that it isn’t deep frying. The oil is warmed rather than heated to a higher heat allowing the salmon to slowly cook in the oil, and the oil can also be drained and saved for future recipes - we hate waste!

Ingredients (serves 2 as a main, or 4 as a starter):

• 400g baby potatoes

• 2 garlic cloves

• 2 sprigs of thyme

• 250ml olive oil

• 2 fillets of sockeye salmon - we used Leap which is available here

• 1 red chilli

• 100g parsley

• 50g dill

• 1 lemon

• 2 tablespoons of mayonnaise

• 2 tablespoons of creme fraiche

Method:

1. Wash the potatoes but leave the skin on. Boil for around 20 minutes until cooked through. Drain and rinse with cold water to cool.

2. Heavily salt all sides of the fish, including the skin, and leave for 10 minutes. Wash the fish thoroughly and then pat dry with strong kitchen roll. The salt starts to cure the fish and removes the moisture resulting in a firmer fillet. This also makes the skin easier to remove - top tips here for doing that. Don’t discard the skin!

3. Fill a small pan that fits the salmon fillets snugly with the olive oil, along with two peeled garlic cloves (chopped in two to release the flavour) and a couple of sprigs of thyme.

4. Bring the oil to a low/medium heat (our hob has heat from 1-9 and we had it on 2 for reference) for two minutes so it infuses with the flavour.

5. Remove from the heat, check it isn’t too hot by placing an additional thyme sprig into the oil. If it starts to sizzle it is too hot and needs to be left for a couple of minutes.

6. Once you are happy with the temperature using the thyme check, carefully slip the fillets into the oil and leave for 5 minutes for rare, and up to 10 minutes to cook through.

7. Salt the fish skin and add a little bit of olive oil. Place on a baking tray and into an oven preheated to 220C for 8 minutes to crisp up.

8. Now assemble the potato salad by chopping the potatoes in half or quarters depending on their size. Finely chop the dill, parsley and chilli and add to the potatoes alongside the creme fraiche and mayonnaise (leave a little back as a final garnish). Add the zest of a lemon and squeeze half of the lemon to get some of the juice to add some extra acidity. Mix well and season to taste.

9. Remove the salmon fillet and place on kitchen roll to drain any excess oil.

10. Place the potato salad on the plate, and flake the salmon across the top. Alternatively if serving as a main you can serve the fillets whole. Garnish with your extra dill, parsley and chilli and rest the salmon skin on the side.

For me I miss the ambience of the Olympic village, the melting pot of people from around the world. I miss meeting new people and making new friends; friends who have remained friends for life. It has a real buzz that I’m not sure you’ll find anywhere else.

We’re obviously in unprecedented times at the moment. How do you think lockdown will have impacted the athletes who had trained hard to get to this point?

It’s really tough for athletes not being able to train properly during lockdown, especially if they do technical events. You can’t throw a javelin in the local park, for example! Staying creative in training will be important and doing stuff that keeps them generally fit as well as practically fit for the event they do is key. But understandably trying to manipulate their training schedules will be tricky.

How do you keep yourself fit and healthy now?

Throughout the week I’ll usually practice yoga, do some pilates, go for a walk, cycle, and do some strength training. I enjoy being active and will aim to have six out of seven active days. I think it’s this decision that helps me keep in shape.

During your time as an Olympic athlete, what did your diet consist of?

My daily meals were mainly a piece of fish or meat with a salad, followed by a yoghurt which I love. And that’s pretty much what I survived on.

Have things changed since those days?

I would say not really, although the cheat drawer is always full! One of my favourite dishes at the moment is a simple gnocchi dish with smoked sockeye salmon. I love the simplicity of fish, particularly smoked fish. To make this dish, I literally boil the gnocchi, add tomato puree and vegetable stock, some peas, bit of cream cheese and top with a couple of slices of smoked salmon. You can’t argue with it.

And do you know the thing I love about fish more and more is how quick it can be cooked. Wild salmon, in particular, cooks extremely quickly and that’s important for athletes who don’t have or want to spend time making their meals. Food is fuel and the cooking part of a meal is an inconvenience. You just want to eat. But now I enjoy cooking – I’ve been making loads of recipes and sharing them on Instagram during lockdown. But you can spend more time on the flavours and accompanying elements of the dish whilst the fish takes mere minutes.

As you know, our latest piece of research has highlighted that the majority of sports players and athletes have turned to junk food during lockdown. What are your thoughts on this?

The research doesn’t surprise me to be honest. When we have time on our hands, like everyone we tend to reach for things that make us feel good such as cakes and biscuits and sweet treats. We have it at our finger tips and it’s hard to say no. But those things are also the things packed with sugars and bad fats so it’s inevitable that they will eventually start taking their toll on any health or fitness regime.

When I was at my peak, I always tried to keep a limit on the amount of junk food I ate to keep focused on the long game – the Olympics and winning. I was disciplined…disciplined enough to have a cheat drawer that I opened only occasionally! But since then I think my attitude is that moderation is key.

The question everyone wants to know. What’s in Colin Jackson’s cheat drawer?

Oh…wine gums, crisps, toffees, chocolates, hot cross buns, biscuits. You name it!

As you’ll be in the house more than ever, you’ll probably be reaching into your cupboards more often, even if this is just through boredom. Make sure you buy ‘healthy snacks’ at the shops such a nuts and fruit or even pop open a can of tinned fish or packet of skinless chicken, which is pure protein. It is important to get a balanced diet so make sure you are coupling these snacks with balanced meals throughout the day.

2. Block out time to exercise.

This could be a workout, or just a walk but this will help you mentally as well as physically. Whichever you choose, having a goal will keep you motivated. This could be to improve your 5k time, or just to hit 10,000 steps everyday. If you’re struggling to relax at home because you’re working there in the day, get this exercise in at the end of your working hours. This will help split up your ‘work time’ and your ‘down time’.

3. Buy frozen fish and meat.

This will mean you don’t have to venture to the shops as often, and you can still make cracking healthy recipes with frozen alternatives. The temptation at the beginning of lockdown was to stock up on as much food as possible. The trouble is, this often goes to waste if it’s all fresh. By ensuring you have a good percentage of frozen food in each shop, you can be more thoughtful with your other purchases. Frozen alternatives are often more cost effective too, meaning you can be more frugal if Coronavirus has affected your job/income. Recently, I’ve been buying wild Alaska salmon and pollock fillets which can be cooked from frozen.

4. Try and stick to a routine.

This will give you purpose. Get up at the same time every day, have breakfast, get dressed! Make sure you have regular breaks and an actual ‘lunch break’. Being an athlete, I don’t have a regular job, but my partner does. We’ll always keep an hour free in the middle of a day to have a nice walk – particularly now we’re entering summer. Remember – lunchtimes are for strolling, not scrolling!

5. Keep an eye on your alcohol intake.

It’s worth remembering that alcohol provides empty calories only and doesn’t offer any nutritional value or benefit so re-assigning alcohol calories to healthy food is more worthwhile. If you wouldn’t normally crack open a bottle of wine mid-week, then keep it closed until the weekend. When lockdown first started, people said it was like the Christmas period but without the fun. We’re now 10 weeks in though, so probably worth saving that bottle of Baileys until December!

This “Strong At Sea” collection celebrates the women fishing Alaska’s waters. Captured on deck during the summer of 2019 in the Copper River and Prince William Sound fishing areas, these female fishermen represent the heart and soul of Alaska’s commercial fleet: hard-working, thoughtful and deeply connected to the ocean that shares their livelihood.

How did you get started fishing?

JC: I’m a fourth generation Petersburg based fisherman, I started with my sisters on my father’s 58-foot seine vessel.

TT: I actually grew up in Portland Oregon with no connection to commercial fishing or the sea. My home life and education were very urban, include college in Los Angeles. I came to work in the summer with friends from college in a salmon cannery in Chignik Alaska. And that was it!

What’s your family’s history in the seafood industry?

KC: My parents arrived in Alaska in the ’80s. My dad crewed for a couple seasons then transitioned to a land career while my siblings and I were younger. He got back into the fishery in the late’ 90s and he, my mom, my three siblings and I were the crew.

TG: My family had no connection to the seafood industry, even though we lived in Soldotna between the Kasilof and Kenai Rivers. Shockingly, no seafood at all was cooked in my house–my parents were very un-Alaskan! It wasn’t until I was 17 and a friend took me on my first boat ride on the Kenai and then another friend took me dipnetting on the Kasilof that I was first exposed to fishing for and eating salmon—and I’ve never looked back. I could eat salmon every day and never tire of it!

What is your favourite fishing memory?

SJ: There are so many special times I have had while fishing. There are always things that happen that are interesting or exciting, like seeing a curious juvenile seal watch me from just 20 feet away, or interacting with giant pacific octopus, or when sea lions (which are like torpedoes underwater), come at me out of nowhere and pull up just a foot from my face.

MD: One day, for our very first set of the opener, we laid out our net in the opposite direction of the other boats around us. We were worried that it was a poor call to orient our net in that way since no one else was doing it. But when we pulled the fish onboard, we discovered that our set was many times the size of the other guys! After that, everyone around us switched directions because they saw how well we did. It was a big win for the Centurion team.

TG: Many of my favourite fishing memories involve my children on my ex-husband’s seine boat the Sound Quest during the ’90s. We had kids stashed everywhere—even under the steering consul, where we had to make a custom cover to protect the switches! Among the many memorable seining days, I remember naked kids in the crow’s nest, iceberg swimming, bonfire roasted oysters, mining for crystals, glass ball hunting, and bays scented in cedar.

What’s your favourite way to prepare and eat the fish you catch?

KM: Fresh fish is amazing when grilled, but I also really enjoy smoking some of the fillets that I save for the wintertime.

JC: I have to pick just one?! I love to BBQ a fresh fillet of salmon in the summer for family and friends, make quick and easy tacos out of whatever halibut cheeks, rockfish, cod or other whitefish from my freezer, make a bowl out of fish and rice and whatever I have in my fridge, or making a quick curry out of any type of whitefish.

SJ: Sea cucumbers are really delicious made into a chowder or dip. The meat is similar to clam meat in that it is sweet and tastes of the ocean. But the best fish ever, is white king salmon grilled with alder wood on the BBQ. I could eat it every day forever and never get tired of it.

TT: Grilled Copper River salmon is hard to match. Lately when I have friends to dinner, I have been baking salmon. The salmon is filleted, pin bones removed, skinned and portioned. The fish is lightly sprinkled with salt and pepper, then covered with an aioli of mayonnaise, garlic and lemon zest. Baked for about 12 minutes at 375 F…oh so delicious.

What do you want seafood consumers to know about fishing in Alaska?

JC: That Alaska has the best fisheries management in the world, and we are proud to provide the highest quality protein on the planet.

SJ: That they are truly supporting small family operations. I know so many boats where a son or daughter fishes with their mom or dad, where a husband and wife team truly make their entire living on the water. They should know that we really do care about the long-term sustainability of the fisheries and that by purchasing wild caught Alaska seafood, they are having a direct impact on real people.

TG: Salmon is a delicious, versatile, and healthy food source. I’d like consumers to know that I care about the product. I am religious about gilling and slush icing in small fish bags (so as not to crush the fish), and my fish holds are insulated. I pick my net while fish are still alive, for optimal bleeding. Many boats now have bleed tanks, which further improves the quality. I deliver often to the tenders to the benefit of the consumer, as well as to get fresh ice and keep my boat light for quick, economic travel.

Why is fishing important to you?

TT: When I am not fishing, my passion for it continues throughout the year with my involvement in both the regional and state seafood marketing associations.

MD: Fishing is important to me because it draws together a unique group of people who are all chasing after a specific lifestyle. It is a little bit risky and requires grit and strength. Fishing doesn’t care about how you look, your past, nor your quirks. As long as you can work hard and be decent to your fellow crew, fishing will welcome you. Even though you’re “trapped” on a boat in the middle of nowhere, fishing makes you feel free to be exactly who you are.

What do you love about Alaska?

KM: Though certain areas of the state are more developed than others, I love that a large majority of the state is still quite remote. The untamed quality here is something I have yet to find anywhere else.

JC: Alaska is a big state with a small-town feel, we take care of each other!

MC: It is huge. You can have whatever adventure you want right here. I also love the small remote villages in Alaska and getting to visit and participate in their traditional lifestyles and ski with the kids in those villages.

KC: I love the spirit of self-sufficiency and the scenery.

And lastly, do you have a fishing philosophy?

JC: Take care of your fish, we are feeding the world.

KC: Stay calm and have fun!

*Photo credit: Ash Adams

When it comes to gut health, studies have linked omega-3 intake with increased gut bacteria diversity as well as with microbes that produce the gut-loving short chain fatty acids (SCFA). These clever little SCFAs in the gut (especially one called butyrate) are thought to play a role in protecting us against things like bowel cancer, diabetes and depression.

Where can I get my Omega-3 and how much do I need?

Omega-3 is most famously found in oily fish and government guidelines recommend we eat two portions of fish per week, including at least one oily fish, such as salmon, mackerel, sardines, herring, kippers, trout and anchovies. They’re packed with the main, active types of Omega-3 (DHA and EPA).

While there are many good reasons people may follow a completely plant-based diet, it can be a little trickier to get the quantities we need through plant sources alone, so it needs a bit of extra attention (more on that in my post here) – however, good plant sources of another type of omega 3 (ALA) include walnuts and flaxseeds. Our body can convert ALA to the active DHA and EPA, although it’s not overly efficient.

Wild Alaska salmon is naturally rich in DHA and EPA , as well as being low in saturated fat and a good source of vitamin D and selenium. I’ve teamed up with Alaska Seafood to create this quick, easy and deliciously nutritious dish, packed with plant-based diversity and a hit of Omega-3 from the succulent salmon fillets.

This one-pot wonder is perfect for our busy lifestyles – a tasty and convenient way to get 10 points towards your 30 different plant-based foods a week (remember, diversity is key!), as well as boost your Omega-3 intake.

Wild Alaska Salmon Traybake

Ingredients (serves 3)

• 3 fillets of wild Alaska salmon (I used Sockeye)
• 1 large sweet potato, cut into chunks
• 1 aubergine, sliced and halved
• 1 courgette, sliced
• 1 red pepper, sliced
• 1 green pepper, sliced
• 12 Brussels sprouts
• 1 large red onion, cut into chunks
• 1 pack of vine tomatoes, approx. 16
• 4 tbsp Extra Virgin Olive Oil
• 1 tbsp dried basil
• 1 tbsp paprika
• 3 garlic cloves, crushed
• Handful of Kalamata olives
• 1/2 lemon, cut into wedges

Method

1. Preheat the oven to 180c.
2. In a small bowl, combine the dried basil, paprika, crushed garlic and extra virgin olive oil.
3. Brush some of the mixture onto the wild Alaska salmon fillets and place them back into the fridge.
4. Scatter the sweet potato chunks onto a large roasting dish and drizzle them with a tiny bit of the seasoning mix.
5. Place the sweet potato in the oven for 15 minutes.
6. Take out of the oven and add the aubergine, courgette, red and green peppers, Brussels sprouts and red onion to the roasting dish. Coat with rest of the seasoning and place the dish back in the oven for 15 minutes.
7. Next add the wild Alaska salmon, tomatoes and olives, then place the dish back in the oven for a further 15 minutes (or until the salmon is cooked, depending on it thickness and your preferences).
8. Serve with a squeeze of lemon and dig in.

Wild Alaska salmon and dill blinis

Starter

Alaska pollock and chorizo fishcakes, charred fennel and white wine velouté

Main

Maple and soy Alaska black cod, lemon risotto, tempura asparagus, crispy cod skin, roasted garlic puree

Dessert

Treacle tart, stem ginger ice cream, lemon and cinnamon syrup

I have recently teamed up with Alaska Seafood and created some delightful recipes for a four-course dinner which I will cook for you and five friends. Fish has always been a firm favourite in my family – every time I eat it, it carries memories of my childhood, of holidays on the Spanish coast and of trips to Southend-on-Sea for fish and chips. Fish from Alaska is very versatile, and I love being able to create dishes for special occasions, putting my twist on classic dishes or blending together different cuisines to create something really flavoursome.

This menu is full of delicious morsels and exciting surprises. It is the way I would cook fish for my family, especially on a special occasion – always making the fish the feature of the plate.

Salmon and dill blinis are an absolute classic and like Mrs Doubtfire says, “The classic never dies, dear!” Alaska salmon swim wild meaning the fish is low in fat. The low-fat content gives the fish a meaty texture but is less greasy than other salmon. These canapes a and for Christmas get togethers as they are quick to prepare and full of flavour.

My starter of Alaska pollock and chorizo fishcakes blends together a classic fishcake with a hint of Spain. Chorizo has a great flavour which works perfectly with white fish. Pollock from Alaska has a firm yet tender texture that flakes beautifully when cooked. This recipe is also a great way of using up leftover potatoes. You can serve this with a garlic aioli, a roasted tomato sauce… or for that hint of luxury, with a white wine velouté.

My maple and soy Alaska black cod recipe has got everything you would want for a special occasion. Black cod from Alaska, made famous by Nobu, is a real show-stopper. In this dish, by baking the fish with the marinade it is left covered with lovely sticky richness which marries perfectly with the risotto. The lemon cuts through all of it and gives it a real zing of freshness. Paired with the crispiness of the asparagus and the crunchiness of the cod skin, it’s hard not to be impressed!

And now for dessert… I have a really sweet tooth and, for me, dessert is as important as any other course. This dessert is a satisfyingly sweet treacle tart – rich, sticky and unctuous – served alongside a punchy stem ginger ice-cream and a cinnamon and lemon syrup for freshness.

For the chance to win this four-course meal cooked for you and five friends, make sure you’re following @AlaskaSeafoodUK on Instagram, like the competition post and comment who you would enjoy the dinner with.

Good luck!

As a professional athlete there’s a huge importance placed on what we eat. We have to fuel correctly so that we perform well in training and on game days. My diet doesn’t really change much during the season. I’m pretty good with what I eat on a daily basis and I’m quite conscious of what I put in my body.

I do let myself have a treat if I want one. My guilty pleasure is definitely chocolate. I have quite a sweet tooth so I would indulge in anything chocolatey.

I was a personal trainer before I signed with England. This experience means I know exactly what I should be eating to maximise output which comes in really handy. It’s all about finding the right fuel by combining a mix of ingredients from different food groups. This will give you the energy boost that you always need to be on top of your game.

I like to go to bed quite early as I always get up early. This helps me to stay in shape mentally. I know that my body needs to rest to be able to perform so this is something that I’ve got better at doing over the years. Physically - I focus on strength and conditioning as well as rugby skills to make sure I stay in top shape.

My diet is quite varied. I don’t like to eat the same thing twice in a day, so I make sure I mix things up where I can. I’m not fussy – I like all food, but fresh food is the best. I always include lots of fresh veggies in any meal that I cook.

I would never go fully vegan or vegetarian. That being said, after watching ‘Game Changers’ I think I’ll try and eat less meat for sure especially if I pick up any injuries. The studies carried out on inflammatory responses are fascinating and definitely something that I want to know more about. But I really do love meat and fish!

I’d be keen to try a more heavily plant-based diet. Reducing my red-meat intake and increasing the amount of fish I eat is something I would love to experiment with. I do like the idea of being quite strongly plant based, especially now there are so many alternative options to meat available. 

My go-to dinner would probably be a piece of grilled salmon or chicken paired with a full plate of veggies. Salmon is one of my staples because its lean and high in protein which is what I look for from the food that I eat regularly. It is also a great source of vitamin B and omega 3 fatty acids. This type of dinner is super easy, super tasty and full of nutrients. It’s also quite light which is the sort of thing that I like to have in the evenings.

If I have a bit more time then I love to experiment with new recipes and try out ingredients I haven’t used before. At the moment I’m loving making some new curry recipes and I even made fresh tacos the other day which is something I haven’t done before.

Teaming up with Alaska Seafood was a no brainer for me. I’m a big foodie and I’m very conscious about where my food comes from. The fact that this fish is wild and 100% sustainably sourced is a big plus. My favourite fish to eat from Alaska is probably the sockeye salmon. It has a deliciously rich flavour and a soft texture which I just love.

OM: At the moment I divide my time between Harlequin’s rugby club and the England football team. I suppose the two biggest names that I work with in Rugby are Joe Marler and Kyle Sinckler – both are currently in Japan. Earlier this year Joe decided that he would retire from international rugby, but quickly changed his mind. I think something clicked in his brain and he realised that he still had what it takes to play at that level and had another world cup challenge in him. So what do I do? My main job is to feed the players, the team and make sure that they are eating well.

How does it work? Do you arrange a diet plan for them?

OM: Essentially what I do is match up the team’s training plan to the food that they need to eat. On a heavy training day, it’s all about giving them as much lean protein as possible with high carbs for energy. It’s really simple when you know. I work with some of the world’s greatest performance nutritionists who essentially give me the scientific intel behind macro and micronutrients, which I then turn into good, tasty food. I think one of the things that I always try and do when I’m cooking is make sure that its recognisable. There’s no point in cooking everything with quinoa and avocado if they are not going to eat it – on the way home they’ll only stop at McDonalds!

Do you prep all of their meals for them and what ingredients would you typically include?

OM: On a typical day training day at Harlequins I’ll cook breakfast for them, then I’ll cook lunch and I’ll even do a post-training feed as well. All in all, they get three really good performance enhancing, recovery aiding meals a day. We try and include as much fish as possible. Salmon is our go-to especially around the lighter lunches where we want them to be eating high protein and the right kind of fats. A piece of grilled salmon, a salmon salad or the salmon katsu curry is a really good way of encouraging them to eat fish.

What do you think are the biggest health benefits of wild salmon for the players?

OM: Wild salmon has so many health benefits, but I suppose the biggest benefit is recovery. In theory, it can enable the recovery of joints and muscle soreness because of the high levels of omega-3 fatty acids. This should help them to run around for longer at the level and intensity required, as long as the rest of the meal has been planned correctly.

During the world cup, what will the nutritional team be focusing on?

OM: The nutritionists that are in Japan with the England team will definitely have gone out there with a set plan. They would have uncovered every dusty book out there and researched everything. They need to make sure that the players are getting the best diet to enhance performance. With the world cup being hosted in Japan this year, they’re going to be treated to some of the best quality ingredients. Not only will it be an incredible career highlight for them, but it will also be a phenomenal gastronomic experience.

You had a couple of seafood recipes in your book with James Haskell, what was your inspiration behind the these?

OM: Seafood, especially salmon, for James [Haskell] is a really important ingredient. James, as a slightly older athlete has been through the mill, eats fish in large quantities. Salmon, especially in dishes like katsu curry is perfect because you’ve got the added benefits of turmeric which science says helps with inflamed joints. The turmeric combined with the salmon creates a super bowl of anti-inflammatory food. Seafood is such an important part of his diet and his wife, Chloe Madeley, looks after him wonderfully well making sure he eats what he should be eating and not what he’s tempted by!

We wanted the book to be as personal as possible so in essence it’s a collection of recipes that I’ve cooked for James over the years that he’s particularly enjoyed. All tried and tested. I hope it’s a useful guide for other athletes who want to tailor their meals.

If you compare salmon to chicken – do you think that the two proteins have a different purpose?

OM: I think chicken in this country is massively oversold. We go to chicken because it’s just easy – it’s lean and full of protein. I don’t know anybody unless you’re a vegan or vegetarian who won’t eat chicken. On the other hand, I think fish in this country is massively undersold because we’re slightly scared of it – even though we’re an island in the middle of the Atlantic. The thing about fish, in particular wild salmon, is that it’s high in protein and low in fat, which is the perfect combination for training sessions. It’s hard for me to understand why we don’t all eat fish all of the time for that very reason.

My guess is that people don’t know how to make the best of fish or how to cook it properly. It’s not the go-to ingredient and therefore feels slightly alien. But hopefully with some simple recipes and tips, we can show that it’s super easy to cook with. And mega tasty.

So, why Alaska seafood?

OM: Alaska for me represents the best that fish has to offer. But firstly I would encourage people to just eat more fish because of the nutritional benefits it has – ideally naked fillets rather than breaded or battered fish. But once you’ve started to get the flavour for it, it’s worth looking at the different types of fish out there.

Wild salmon for example spends its life swimming in the Pacific ocean which means that the meat is leaner and heartier. The fat levels are lower than in fish that has been farmed, so the white lines that run through salmon fillets are a lot less pronounced or obvious. It’s a natural source of protein that we should be taking advantage of, so for me the more we can eat, the better.

Alaska Longline Fishermen’s Association

Can you tell me a bit about your background – location, job, family?

I live in Sitka with my spouse and our two teenage boys. I am originally from Connecticut.

What made you become a fisherman?

I have always loved the ocean, loved working outdoors, and the fishing community completely claimed my heart during my first summer in Alaska.

Do you work for yourself? If so – can you tell us why you set up your own business?

Yes, I bought my own boat in 1991. I had to borrow money to buy the boat but was able to pay it off over a few years of hard fishing. My husband and I now own a boat together.

Can you describe a typical day out on the water? Hours?

When we are fishing we work from about 4 am until 10 pm. All our fishing is hook and line. When we are long lining, there is always baiting to do between sets or while some of the gear is in the water. Baiting for halibut takes 1-2 hours; then the gear is set in for about an hour and left to “soak” for 4-6 hours; baiting for sablefish takes us four to five hours and the sets are longer. We leave the sets to soak overnight. Hauling a halibut set back takes us 3-4 hours; our sablefish sets take longer to haul. Sablefish live almost a mile deep in the ocean so just hauling the buoy line on each end of the set takes about an hour. Cleaning halibut is hard work because the fish are big and heavy (up to 200 pounds); sablefish are easier. All fish are carefully iced after cleaning to maintain peak quality. A day of trolling is different. The gear is pulled behind the boat (again, hooks, not nets) and as salmon bite we run the gear and play the fish in one at a time. Each is carefully cleaned and iced to maintain quality.

During the summer season when you are constantly out on the water, how do you balance the pressures and demands of work with raising a family?

My family is with me, which is fun but can also be challenging when everyone is overtired. Keeping up with my town work— running the Alaska Longline Fishermen’s Association— can be very hard during the summer season. Because I work with amazing people at ALFA who cover for me, we make it work.

How do you manage with the different seasonal demands? What do you do throughout the winter period?

I am up to my ears in fisheries management and policy development in the winter. There is always boat work and gear work to do at all times of the year, but these days my spouse tackles most of that since my work keeps me so busy.

What do you love about the job?

I love being on the ocean and working around whales, porpoise, and the wilderness. I love the independence, the challenge and hard work, and the satisfaction of bringing in a load of beautiful, well cared for and high quality fish. I love working as a team with my family and being part of a community of fishermen who choose this way of life. An 8am-5pm office job would feel like a life sentence.

What’s been your biggest challenge?

Initially some skippers were hesitant to hire women because they did not think they would be strong or tough enough. Others knew their wives would object. Changing that mindset was challenging, but once you prove what you can do work travels fast in the fishing community. Once I was competent as crew, the biggest challenge was building the confidence to take on my own boat and believe I could handle the inevitable crisis when something broke or an unexpected storm hit.

Has there ever been a time when you thought that you couldn’t cope as a woman in the fishing business?

No

Would you recommend it as a career choice for other women? What advice would you give?

Yes, it’s a great way of life. Be smart about how you work to avoid injury. Choose boats to work on carefully. If you buy your own boat, find a mentor (or mentors) and learn all you can from them, but know that you will have to learn most of what you need to know from experience, hard work, and mistakes.

You might not have thought about it, but fish cooks particularly well on a BBQ and in the heat, it’s much lighter and more refreshing than heavy red meats. I would strongly recommend BBQ-ing wild black cod from Alaska. This is what happened when I did it.

#nationalBBQweek

#poshfish

What’s life like in Cordova?

Mike: Cordova is a small fishing community located on the eastern edge of the Prince William Sound and the western edge of the Copper River Delta. There is no road that connects Cordova to the rest of the state, so access is restricted to either boat or plane. This makes for a tight knit community, as we Cordovans must often rely on each other whether it’s needing a tow or building a house. People here have to help each other out.

How did you get involved in the fishing industry?

Mike: I was in college studying marine biology and was looking for a summer job. I was hired by a family to fish here in Cordova and I just fell in love with the fishery, with the town, and my wife. After five years fishing for the family that brought me up here, I decided to buy into gillnetting. Gillnetting is a hands-on way of fishing that suits me. It is often exciting and challenging whether it be due to competition among us fishermen or bad weather. There is always something more to learn out on the water and every day presents new challenges and adventures. I never know what I may be faced with on any given day.

Malani: I grew up in Cordova in a fishing family. I spent many years going out on the water with my father catching wild salmon and learning the ropes. Fishing for me is a way of life, not just a job.

What does the fishing industry mean to you?

Malani: Sustainable fishing has been happening in Cordova for generations. We don’t just think about fishing for those here and now, but maintaining a way of life that will benefit our children and our grandchildren and even their grandchildren. Wild salmon is a natural resource that we carefully manage and protect for longevity.

The fishermen who go out on the boats are all members of small family businesses – not large corporations – who dedicate their lives to this industry. Every single member of the fishing family plays a part. When you buy wild Alaskan salmon you are supporting a hard-working family business.

What is the quality like of Alaskan produce?

Mike: Alaska is the world’s prime location for wild salmon. The fish here is very high quality, it’s sustainable and is also a very healthy food product.

Alaskan waters are still pristine. There is so much untouched coastline here that makes for a great area for the salmon to spawn.

How are fish stocks managed and sustained?

Mike: Where, when and how long I fish for is up to the biologists. They give us openers, which are periods of time and areas that we’re allowed to catch the salmon. As my old captain used to say; ‘you have to strike whilst the iron is hot.’ If we are given a 36-hour opener, I’ll often stay awake for the whole time to maximize my catch.

Having these openers in place is important for maintaining a sustainable industry for our future and our children’s futures. The fishermen here are proud of our fishery and strive to protect it. We are all invested in this lifestyle and have personal stakes in the health of our fishery. This keeps us all accountable for maintaining sustainable practices for the sake of our families as well as our community.

Malani: Sustainable fishing is a really big deal in Cordova. The fishermen here take pride providing the world with a beautiful food product in a sustainable, clean, and responsible way.

As a fisherman, what’s life really like on the water?

Mike: Gillnetting isn’t always easy. In my eight years, I have been through breakdowns on the water, bad weather and injuries. Often these are the stories we share around bonfires to learn from each other what to do (or in my case what not to do) when things go wrong.

Fishing is very competitive which makes it intense. You can’t afford to get too comfortable out there or you may just miss a fishing opportunity. During the four month season, my every thought is focused on fish; watching each wiggle of the net, watching each boat that is coming, watching each boat that is going, each ripple, each bird, each change in wind, each temperature change, each tide change…it is all consuming.

It takes a bit of time after each season to “decompress” so to speak and learn how to relax again. It’s hard to just “turn it off”, but the contrast between the on and off seasons is part of what I love about this lifestyle. Winter is a great time to unwind and spend time with family. Cordova is a great community to raise kids and we stay busy with our two young children.

Malani: It can be hard sometimes. Mike can be away for up to eight weeks at a time and I worry when the weather turns, but I feel better knowing that he has a group of guys out there – his radio group – that he stays in contact with. They look out for one another and make sure that everybody is staying safe and doing well.

It’s all about food. For me anyway. There are so many foodie traditions at this time of year – hot cross buns, chocolate and fish. But why? I’m not sure I’ve ever questioned this so I put some time aside to try and crack it.

Hot cross buns, Hot cross buns, one ha’ penny, two ha’ penny, hot cross buns

As far as I know – hot cross buns date back to the 12th century. The story goes that an Anglican monk first baked the buns and marked them with a cross to symbolise the crucifixion of Christ. The spicy and fruity flavours are meant to signify the spices used to preserve Jesus’ corpse at his burial.

Real timeless flavours.

Hot cross buns in my opinion are a real crowd divider – some love them, some hate them. Personally, I love them. Around Easter time, if ever I’m peckish in the kitchen – just toast one, cover in butter and eat. Just divine.

Fish, fish and more fish

Traditionally, Good Friday is a time to abstain from meat and opt for fish. And being a fish freak – this makes me happy.

In acknowledgment of the death of Jesus Christ on Good Friday, Roman Catholics turned away from eating warm-blooded animals on Fridays. The custom has since continued and here we are prioritising seafood. Of course, my top three choices are wild. Alaska wild. Not just crazy.

• A strong whitefish such as pollock dipped in batter is always a winner when served with thick cut chips and mushy peas
• For something more a little upmarket, salmon is a good choice. Just be careful not to overcook it
• And of course king crab for a show-stopping dish. Do as the Alaskans do and dip it in butter

Chocolate eggs

Easter is all about chocolate, isn’t it?

Well, it seems that there is more to it. The egg is a symbol of new life, fertility and rebirth. Originally, eating eggs was disallowed by the Christian church during the week leading up to Easter so they were saved, decorated in bright colours and given as presents to children.

Germany was then responsible for the first chocolate egg in the 19th century – although I believe that the chocolate was a tad on the bitter side. But now with advanced chocolate-making techniques, the hollowed eggs we find in shops and supermarkets everywhere are just so good.

We tend to put an Easter dessert on the menu at The French – a version of spiced simnel cake.

Writing this has made me so hungry. It’s a good job I bought a packet of hot cross buns on the way into work.

I find that sometimes I’m slapped in the face with inspiration and other times it’s a work in progress. If I need that extra push in the right direction, the big green egg usually offers a helping hand. If not, I’ll either look to my Mancunian routes for ideas or think about how I can bring back some of those old school foods like the arctic roll, flan, tinned food and spam and make them cool again. I like a challenge.

Take tinned food for example – what was once a staple store cupboard ingredient for the older generations has become a ‘has been’ for younger folk opting for fresh produce. I would be a hypocrite if I said that I wasn’t that way inclined, but my work with Alaska Seafood has made me realise that we are missing out on some super great flavours because of what? Packaging?

Quality is key for me – I think it is for all of us – but following my trip out there and visiting a canning plant, I don’t consider canned salmon to be a lesser product than fresh fillets – more of an equal product with a different purpose and of course it depends what you do with it. The canning process is so slick and quick – caught and canned in the same day – that it actually captures and preserves the freshness of the fish. You can’t argue with that, CAN you? 

Canned salmon is very ‘in’ at the moment in the Reid household. I’m not sure it’s right for The French but what I am sure of is that it makes for a mean fish pie that has become my ‘recipe-du-jour’ after a long day in the kitchen. 

It’s simple. All I do is boil potatoes until failing, strain off and add some shredded leeks (which have been cooked in plenty of butter), the tinned salmon, and if you really want to, some sliced boiled eggs.

No, really! 

Mix it all together well and pour in a little single cream and some egg yolks then give it another mix. Pop it into your tray and cover with plenty of cheese (cheddar) then bake at 160˚C for about 45 minutes. You can also keep it in the fridge before baking as a pre-prepared meal. 

What’s not to love? 

I think what I’m trying to say is that old school can be world-class, cool and contemporary. And most importantly, delicious.