Most parents are cooking for their children more frequently than usual in lockdown, but new research has revealed it is becoming a trying experience for many. Three quarters of parents (73%) now say they feel that their children are ‘fussy eaters’ – with two in five (39%) saying their children have become fussier during lockdown.  

The study amongst over 2,000 parents, conducted by the Alaska Seafood Marketing Institute, found that 30% of parents say their children will eat only three or fewer different meals at all. This is leading to over half of parents (51%) saying their children end up eating the same meal three or more times a week.  

One in 10 children (10%) eat the same meal at least five days a week, whilst one in 20 – which equates to hundreds of thousands of children across the UK – are eating the same meal every single day. Pizza was found to the most popular dish that children are eating more than once a week (57%) whilst fast food (33%) and burgers (30%) were also popular repeat dishes.  

Alaska Seafood Marketing Institute is working with former Olympic champion and parent, Greg Rutherford, in order to help British parents get their children eating healthier meals that they will enjoy.  

Greg Rutherford said: “The lockdown is definitely making mealtimes trickier for parents and it is no exception in my household. When they’re in school, most children have school dinners – and kids simply know they have to eat it, and this helps encourage them to try new foods. It also makes them realise that not every meal will be your favourite! But at home, they have more control and can make life tricky for their parents if they don’t get what they want. 

“Fish fingers are a favourite in my household and I’ve used them as a springboard to getting my kids to eat more fish, which is a great way of getting them the vitamins and nutrients they need. I find that cutting fish (I tend to use something rich in nutrients like wild Alaska pollock or Alaska salmon) into finger shapes can be a great way of making the jump from breaded to fresh fish – I call them ‘naked’ fish fingers, which raises a chuckle and encourages the kids to eat them. Mixing white fish  with other meal elements I know they like – such as pasta – helps introduce new foods in a more subtle way.”  

The weekly routine of eating the same dishes is creating frustration amongst parents who want their children to eat a more varied diet, the research found that it doesn’t always end well when they try to get their children to try something new. Three quarters (69%) say they have had to cook another meal because their children refused to eat it.  

It appears the lack of variation is down to a mixture of children’s demands for the meals they like the most and parents wanting to avoid arguments during an already fraught time. Indeed 40% say they give their children the same meals to avoid ‘hassle and arguments’ with 30% going as far as to say it is necessary to avoid ‘tantrums’.  

The average child in the UK is eating just five different meals in rotation whilst on average parents have not tried to cook their child a new meal in nearly three months (79 days).  

It is not just Greg who uses fish as a go-to for a healthy dish for the kids. Indeed 64% of parents say that breaded fish, or fish fingers, are the most popular fish dish, and two-thirds (63%) say they give their children fish because it’s a healthy and nutritious option. Wild Alaska sockeye salmon, for example, has high levels of Vitamin D and Omega-3 making it an excellent choice for healthy meals. 

Greg’s Green Spaghetti with ‘Naked Fish Finger’ Alaska Salmon, Peas and Pesto  

Ingredients 

• 150g spaghetti 

• Olive oil 

• 200g pack wild Alaska salmon fillets 

• 2 heaped tbsp green pesto 

• Salt and pepper 

• ½ a mugful of frozen peas 

• 75g edamame beans (optional) 

• Parmesan cheese, to serve (optional) 

Method   

1. Cook the spaghetti according to the instructions on the packet and then drain, but leave a little bit of cooking water in the bottom of the pan. 
2. Heat 1 tablespoon of oil in a frying pan over a medium heat. Add the salmon fillets, skin side down, and fry gently for 3-4 minutes. Turn over, and cook for a further 3-4 minutes. 
3. Into the spaghetti pan, stir the pesto, a dash of olive oil and season with some salt and pepper. 
4. Add the peas and beans (if using) to the pan and flake in the salmon. 
5. Serve with Parmesan cheese (if using). 

This will be just as good the next day, so worthwhile cooking a little extra!  

Our initiative will provide promotional funding for restaurants that feature, or are interested in featuring, Alaska seafood on their menus. We are looking for restaurants to request funding for marketing initiatives that boost sales of Alaska seafood menu items.

Seafood from Alaska is all wild and natural, being caught in some of the world’s most crystalline waters. Alaska’s sustainability credentials are second to none; fisheries are MSC and RFM certified.

For restaurants seeking to switch to alternative species, wild Alaska pollock is the perfect substitute for cod, and yellowfin sole is a delicious alternative to species such as dover sole. Species that are imported into the United Kingdom from Alaska include black cod, king crab, five types of wild salmon, wild Alaska pollock and yellowfin sole.

We hope that by offering this marketing funding, we can encourage restaurants to include Alaska seafood on their menus and help restaurants to sell more fish.

For more information regarding funding opportunities or for information and samples of Alaska seafood species, contact asmi@wearelotus.co.uk . 

Baked Eggs with Pink Salmon and Dill Relish

Smoked Salmon, Egg and Potato Rostis 

Okonomiyaki Pancake with Alaska Salmon

Wild Alaska Salmon Salad Asian Style  

Roasted Alaska Salmon with Tomato, Raspberry and Mozzarella Salad 

The Ultimate Caesar Salad 

Alaska Salmon Baharat, Aubergine and Cherry Tom Salad 

Warm Quinoa Salad with Avocado, Pancetta and Smoked Salmon 

Warm Quinoa Salad with Avocado, Pancetta and Smoked Salmon 

Alaska Salmon, Roasted Aubergine, Cherry Toms, Pomegranate and Tahini Dressing Salad 

One-Pot Alaska Pollock with Parma Ham, Chickpeas and Smoked Paprika 

Alaska Pollock, Dill Butter and Burnt Chard 

Savory Japanese Pancakes 

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.

Who can resist digging into piping hot, beer battered fish and chips? Certainly not me.  

The classic British dish brings back wholesome family memories of eating this with greasy fingers at the seaside or as a Friday night takeaway when nobody could be bothered to cook. It is a beloved classic for a reason and, occasionally, a plate of the most comforting food in the world (however guilty it makes you feel afterwards), hits the spot like nothing else would.  

So, as we continue to rustle up our favourite dishes at home during lockdown, it seemed like a great time to experiment with Friday’s favourite and I decided to give it a makeover. I don’t know about you, but over these last few months I've become even more health conscious. I’ve never eaten particularly badly but I’ve been making swaps where I felt like I could ‘healthify’ a meal.  

So, stepping up the plate was the mighty Alaska pollock fillet. Smaller in stature but a powerful protein, it has a subtle flavour and lower oil content. It flakes beautifully when cooked and for those more eco-conscious diners, it is one of the healthiest, most sustainable, natural foods in the world.  

And like the deep-fried battered fish and chip recipes you find in your local, my baked version turned out just as golden and crispy on the outside, and moist and tender on the inside as desired.  

CHIPS...Now, you can’t have fish without the chips. But rather than deep frying mine, I chose to oven-roast, swapping Maris Pipers for root vegetables and sweet potatoes. They were really, really good and will leave less grease on your plate.  

So here it is, my Guilt-Free Fish and Chips.  

Ingredients 

• 4 large carrots, peeled, and cut into chips 

• 4 parsnips, peeled, cored, and cut into chips 

• 2 sweet potatoes, peeled and cut into chips 

• A sprig of fresh rosemary 

• Sea salt flakes 

• Freshly ground black pepper 

• Olive oil 

• 4 Alaska pollock fillets, cut in half  

*I used frozen Alaska pollock fillets, defrost the pollock and pat dry with kitchen towel before you start the recipe 

• A small handful of fresh basil, chives, and parsley, chopped 

• 50g Panko breadcrumbs 

• 50g fresh breadcrumbs 

• 2 tbsp grated Parmesan cheese 

• 2 tbsp seasoned flour 

• 2 eggs, lightly beaten 

Method 

1) Preheat the oven to 200°C/400°F/Gas mark 6. 

2) Line two baking trays with greaseproof paper. 

3) Put the carrot, parsnip and sweet potato chips into a bowl. Break the rosemary leaves into the bowl, season with some salt and pepper and drizzle with a little olive oil, tossing to coat evenly. Tip the chips onto a prepared baking tray and bake in the preheated oven for 20-25 minutes until cooked through. 

4) Whilst the chips are cooking, make the crumb. Mix the chopped herbs, breadcrumbs and parmesan together in a bowl. 

5) Pat the pollock fillets dry and season with a little pepper. Dip the fillets first in the seasoned flour, then in the beaten egg and finally toss them in the crumb mixture to coat. Place the fillets on a baking tray, drizzle with a little olive oil and cook in the oven for about 8 minutes until the crumb is golden brown and crispy. 

6) Remove the fish and chips from the oven and serve with mushy peas. 

Let’s face it, the accompaniments are also part of the treat. No fish and chip dish is complete without the proper sides: salt and vinegar, mushy peas, bread and butter, tartare sauce and even curry sauce and gravy. I love homemade mushy peas and have included a recipe below for a healthier option, using frozen peas – it’s delicious!  For other healthy sides, you can have pickled onions and gherkins, as well as pickled chillies. But for me, it’s mushy peas and Tommy K all the way. 

Healthier Mushy Peas 

Ingredients 

• 250g frozen peas, cooked for 3-4 minutes in boiling salted water, drained 

• Olive oil 

• A small handful of fresh basil leaves 

• Sea salt flakes  

• Freshly ground black pepper 

Method 

To make the mushy peas, place the peas, a dash of olive oil, the basil and some salt and pepper in a bowl and blitz with a stick blender to a chunky purée. 

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!

The study, conducted by Alaska Seafood Marketing Institute (ASMI), found that nearly two thirds of physical fitness fans (62%) say they have eaten more junk food during lockdown, with half (49%) saying they have found it hard to maintain a healthy diet.

In addition, nearly a third (29%) say that they have found it hard to ‘keep on top’ of their alcohol consumption during lockdown. As a result of all of this, 55% of those in the survey say that they feel less physically fit.

Looking more closely at diet, just 17% say that they are managing to incorporate protein into all their meals, with over half (54%) admitting to taking a more relaxed approach to their diet. As a result, 51% say they are simply eating more and 38% say they are ‘treating’ themselves more frequently.

However when it comes to seafood, just a third (37%) say they regularly eat it during the week – due to a variety of reasons. Nearly a quarter (24%) say they don’t know which fish they’d cook and 21% have an issue with the smell. Meanwhile one in eight (12%) admit to not knowing how to cook seafood. Fish, in particular, can provide a simple solution for sports players and athletes as it provides high-quality protein that keeps, both, muscles and bones strong and healthy, which is especially important as we enter our third month in lockdown.

Alaska Seafood is working with former Olympic athlete and Celebrity Masterchef contestant, Colin Jackson, to promote the value of eating a healthy, satisfying diet as well as keeping moving during lockdown. Colin Jackson said: “For people who are used to being active or playing sports, lockdown is particularly tough. Not everyone is a fan of running and many will be missing the camaraderie that team sports offer. It’s therefore not a surprise that missing out on the physical and emotional benefits of sports is leading to many feeling depressed.

“It also makes it that much harder to resist the temptations most of us have in our home. Boredom is a factor for many and it’s no surprise to see that some are reaching for junk food or alcohol more than usual – but that makes it no less worrying. I would encourage people to try and adapt their exercise as much as possible as some is better than none. For example if you play football, whilst it may not be the same as a game down the park, 20 minutes of keepie-uppies in the garden, followed by a video chat with a team mate, could still really benefit you. But remember that exercise and diet go hand in hand and maintaining a protein-rich diet is still really key. One of my firm favourites is to cook up Sticky sesame Alaskan salmon with corn taco, smashed avocado and Asian slaw. It’s a quick, easy dish to cook up and is packed with protein and amazing flavours”

Sticky Sesame Alaska Salmon, Corn Taco, Smashed Avo, Asian Slaw

Serves 4

Ingredients

2 tbsp sriracha chilli sauce

1 tbsp light soy sauce

1 tbsp sesame oil

1 tbsp rice wine vinegar

1 garlic clove, crushed

2 tsp finely grated ginger

4 x 125g fillets of Alaska salmon; sockeye or keta

1 tbsp sesame seeds

2 ripe avocados, to garnish

Juice of 1 lime

Sea salt flakes

4 corn tortillas

Fresh coriander leaves, to serve

Sliced red onion, to serve

Black sesame seeds, to serve

4 lime wedges, to serve

Tomato salsa, to serve

Asian Slaw

½ head purple cabbage

3 medium carrots, peeled

1 bunch spring onions

Sea salt flakes

Freshly ground black pepper

1 red chilli, deseeded and finely chopped

2cm piece fresh ginger, peeled and finely grated

1 garlic clove, crushed

2 tbsp sesame oil

1 tbsp vegetable oil

4 tbsp rice wine vinegar

1 tbsp sweet chilli sauce

1 lime, zest and juice

A handful of coriander leaves, to serve

Toasted sesame seeds, to serve

Method

• Preheat the oven to 200°C/400°F/Gas mark 6.
• In a shallow dish, mix together the chilli sauce, soy sauce, sesame oil, rice wine vinegar, garlic and ginger. Lay the pieces of salmon (skin side up) in the marinade and leave to one side for 15 minutes. 
• Remove the salmon pieces from the marinade, place on a baking tray (skin side down) and spoon over a little of the marinade. Sprinkle with the sesame seeds and roast in the preheated oven for 10 minutes or until cooked to your liking. 
• Peel the avocados, remove the stones, scoop the flesh into a bowl and smash with a fork. Add the lime juice and season with a little salt. Leave to one side.
• To make the Asian slaw; remove the core of the cabbage, shred the leaves finely and leave to one side. Peel the carrots into long thin ribbons with a vegetable peeler and thinly slice the spring onions. Mix them all together in a bowl and season with some salt and pepper. Leave to one side.
• Mix together the chilli, ginger, garlic, sesame oil, vegetable oil, rice wine vinegar, chilli sauce and lime zest and juice. Pour the dressing over the vegetables and toss well to coat. Just before serving, sprinkle over the coriander leaves and toasted sesame seeds.
• Heat the corn tortillas in a dry non-stick pan until hot on both sides. Place on a serving board and top with some Asian slaw, fresh coriander leaves and sliced red onion. Place a piece of salmon on top, top with some smashed avocado and sprinkle with some black sesame seeds.
• Serve with lime wedges and fresh tomato salsa on the side.

INGREDIENTS:

1kg (2 ¼ lb) Alaska sockeye salmon fillet (with skin)

¼ cup (2oz) [curing] plus 1 tablespoon bourbon [drying]

¾ cup (6oz) dark brown sugar

½ cup (4oz) kosher salt

1 tablespoon fresh lemon zest

1 tablespoon fresh orange zest

1 teaspoon ground black pepper

½ cup (4oz) plus 1 tablespoon extra-virgin olive oil, divided

Thick cut lemon slices

1 tablespoon fried capers

Pickled caper berries

METHOD:

The first step is to cure the sockeye salmon overnight in advance of the BBQ! Mix the brown sugar, salt, ¼ cup of the bourbon, the lemon zest, orange zest, and black pepper up to a nice smooth consistency. Drizzle a-quarter of the mixture into a dish that is large enough to hold the salmon fillet flat and then skin side down, gently place the salmon fillet onto the mixture in the dish. Baste the remaining bourbon mixture over the salmon ensuring to cover it entirely. Gently cover the dish with cling film and refrigerate overnight for up to 14 hours.

Next is to dry the salmon in preparation for the BBQ. Carefully take the salmon from the dish and gently rinse the salmon under cold water to remove the bourbon sugar mixture. Gently dry with paper towels and place the salmon on baking paper. Brush the top of the salmon with 1 tablespoon of the oil and the remaining 1 tablespoon bourbon then refrigerate the salmon, uncovered, for around 2 hours before the BBQ.

Now it’s on to the BBQ and “hot” smoke the salmon. Prepare your BBQ for low heat indirect cooking 90-120°C (200 -250°F) and once the BBQ is at temperature the salmon can be placed skin side down onto the grill. Add selected wood chunks for flavour if required on your charcoal grill or in my case on the pellet smoker, I used Academy Blend.

Cook until the salmon is firm and golden brown to where internal temperature is 62°C (145°F). This will take around 45 minutes to 1 hour depending how often you take a peek! When ready, remove the salmon from the BBQ and rest for around 5 minutes, uncovered if ambient temperature is moderate to warm.

Serve with fried capers and pickled caper berries, and Tangy Mustard Sauce, and don’t forget a few snap shots for your Instagram!

Tangy Mustard Sauce

INGREDIENTS:

5 tablespoon Dijon mustard

1 tablespoon wholegrain mustard

2 tablespoon fine caster sugar

3/4 cup (6oz) rapeseed oil

2 tablespoon white wine vinegar

METHOD:

Mix 5 parts Dijon mustard with 1 part wholegrain mustard and 2 parts fine caster sugar and blend until the sugar is dissolved.

Slowly drip in rapeseed oil to emulsify. Take your time to add a slow stream of oil to ensure the oil is blended in and the sauce thickens.

When all the oil is combined and you have a thick creamy consistency, blend in 2 tablespoons of white wine vinegar.

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!

ALASKA SEA DOGS, PEA TARTARE AND SLAW

These baked seadogs are fun and super delicious. Replacing fries with pea tartare and skinny slaw, this dish can be enjoyed guilt-free.

ROSE HARISSA ALASKA POLLOCK STEW

This one-pot wonder is simple and easy to make. Packed with chickpeas, spinach, and red peppers as well as the pollock fillets, it promises to fill up the family.

ALASKA SALMON TACOS

This six-step salmon taco recipe is a crowd pleaser on fake-away night. It is light, zingy, and refreshing thanks to the lime juice and tomato salsa topping.

THAI RED SALMON CURRY

Packed full of aromatics and spices, this dish delivers on the traditional red Thai curry. The salmon adds a lean protein that completes the meal.

WILD ALASKA POLLOCK KEBAB

Take your summer evenings to the next level with this wild Alaska pollock kebab. This easy recipe is packed full of flavour and would be a great addition to any family BBQ.

THAI-STYLE WILD ALASKA SALMON POUCHES

These mouth-watering Thai inspired salmon pouches are the perfect light bite to curb your afternoon food cravings.

BAJA FISH TACO WITH WILD ALASKA POLLOCK

This Mexican-infused pollock taco is a fun way to liven up you mid-week meals. It is full of fresh flavours and serves as a balanced meal.

ALASKA POLLOCK CHILLI RAMEN

Ramen is a classic street food favourite and this meal will bring a bit of zest to your normal lunchtime routine.

DETROIT-STYLE KATSU PIZZA WITH WILD ALASKA POLLOCK

A modern take on a classic takeaway favourite. Give this recipe a try to bring the original street food to your kitchen.

SPANISH STYLE POLLOCK WITH PARMA HAM AND CHICKPEAS

Mid-lockdown, this one-pot meal will help you escape from your kitchen to the Spanish coast for an evening of delicious, wholesome food.

TWENTY-MINUTE ALASKA SALMON TAGINE

This savoury dish provides a mouth-watering, hearty dinner, that will leave all members of the family feeling full.

WILD ALASKA SEAFOOD PAELLA

For a protein packed dinner, this Spanish inspired paella dish combining both Alaska pollock and salmon is just the meal ticket.

WILD ALASKA SALMON TRAYBAKE

This one-pot wonder is nutrient rich. The Alaska salmon provides a high dose of omega-3’s and teaming this with the roasted vegetables and sweet potato chunks completes the healthy plate.

COURGETTES STUFFED WITH WILD ALASKA SALMON BOLOGNESE

Make the most of your leftover Bolognese sauce and give these stuffed courgettes a try. This modern take on a classic dish makes a great lunchtime alternative.

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

Here are our top five brunch ideas:

WILD ALASKA SALMON BAKED EGGS

This one pan wonder is a sharing feast packed full of Alaska canned salmon. This tasty delight combines delicious flavours and nutritious ingredients, enough to keep the family full until dinner time.

ALASKA SALMON KEDGEREE WITH POACHED EGGS

Poached eggs are arguably the holy grail of eggs. You cannot beat cutting into a perfectly cooked poached egg and watching the golden yolk spill out. Containing just the right amount of spice, this Alaska salmon kedgeree dish is the perfect brunch delight to feed the whole family.

WILD ALASKA SALMON CIABATTA BAKE

You would have to go along way to beat toasted ciabatta bread topped with salmon, roasted peppers and melt in your mouth mozzarella cheese. This guilty pleasure is quick to make, fuss free and is simple enough for kids to test their culinary skills.

PIZZETTA BIANCO WITH ALASKA SMOKED SALMON

When you hear smoked salmon, what do you think? Cream cheese and bagels? Finger sandwiches? All the classic dishes. But how about a pizza? These mini pizzas will brighten up any brunch and add a touch of elegance with the salmon roe topping.

WARM QUINOA SALAD WITH AVOCADO, PANCETTA AND ALASKA SMOKED SALMON

Quinoa is the perfect ingredient to create a wholesome and filling brunch dish. Paired with avocado, pancetta and wild Alaska smoked salmon, this salad is full of delicious nutrients, vitamins and is high in omega 3’s.

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.

This year, we’ve decided to take the pressure out of shopping and curated a list of the very best smoked salmon out there (of course, in our very own humble opinion…!)

Sainsbury’s: Wild Smoked Sockeye Salmon

(£6.25 / 100g)

Caught in the rivers along the west coast of Alaska and especially selected for its vibrant colour, lean texture and low-fat content. This divine salmon is hand smoked over a blend of 5 woods giving the very best taste of the wild. Best served with avocado on sourdough toast.

Waitrose: Wild Alaskan Smoked Salmon

(£6.99 / 100g)

This Wild Alaskan Coho salmon is firstly cured using salt and demerara sugar. It is then smoked using alder, birch, beech and oak giving in an aromatic smoke flavour. Best served with a glass of fizz.

Tesco: Finest Wild Alaskan Smoked Salmon

(£6.50 / 100g)

This sockeye salmon is smoked by experts who use time honoured methods to give it a succulent texture and wonderfully rich flavour. The salmon is cured and then gently smoked over smouldering oak and beech chips. It's then left to mature for 24 hours, for a deep, smoky taste. Best served with a pinch of dill.

Ocado: LEAP Smoked Sockeye Salmon

(£7.49 / 100g) or 2 for £12

This amazing fish is wild caught in the pristine waters of Bristol Bay Alaska. Sockeye Salmon has a naturally vibrant deep red colour as a result of its wild diet of shellfish and other marine organisms. Best served with a squeeze of lemon.

M&S: Alaskan Wild Smoked Salmon

(£10 / 250g)

10 slices of smoked salmon, exclusively caught in Alitak Bay, Alaska. Gently smoked for a distinctive flavour, colour and texture. Best served on a blini.