Recipe For Success


Top level performances requires smart nutrition

- that's why athletes choose John West.

Tuna & Asian Greens Stir Fry

Stir-fries are always so quick and easy.

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15 min
PREP
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6 min
COOK
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4
SERVES
'Protein is important to keep Anabelle strong, which is essential for her to execute complex dives that she performs.'
Kylie Andrew, VIS Dietitian

Ingredients

1 teaspoon sesame oil

1 onion, peeled and thinly sliced

1 stick celery, thinkly sliced

2 bok choy, sliced

1 carrot, peeled and cut into julienne strips

8-10 snow peas, trimmed

2 teaspoons grated fresh giner

2 teaspoons cornflour blended with 1/2 cup water

1 tablespoon soy sauce

425g can John West Tuna Olive Oil Blend, drained

1 Red Chilli, thinly sliced

Method

1 Heat sesame oil in a wok, add onion, celery, bok choy, carrot, snow peas and stir-fry for 3-4 minutes, stirring continually.

2 Add ginger, blended cornflour and soy sauce and cook for 1 minute.

3 Gently stir in tuna and chilli and heat through.

Tip

Tips

Stir fry mixture can be served in crisp lettuce leaves

Vietnamese Tuna Rice Paper Rolls

Fresh and delicious rice paper rolls filled with spicy sriracha tuna, carrot, cucumber, mint and coriander.

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25 min
PREP
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0 min
COOK
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8
ROLLS
'As a sprinter, protein is important for Isis to maintain her strength and support muscle recovery and repair.'
Elaine Bo, VIS Dietitian

Ingredients

8 rice paper wrappers

30g rice vermicelli noodles, cooked and drained

½ carrot, finely julienned

1 spring onion, finely julienned

½ Lebanese cucumber, finely julienned

2 x 95g cans John West Tuna – Sriracha, drained

2 tablespoons mint leaves

2 tablespoons coriander leaves

¼ cup sweet chilli sauce

1 teaspoon soy sauce

½ teaspoon sesame oil

Lime wedges, for serving

 

 

Method

1 Prepare each rice paper wrapper by dipping in warm water to soften. Lay flat and place some noodles, carrot, spring onion, cucumber and ¼ can John West Tuna along the centre. Fold ends of rice paper over and roll to secure, adding herbs towards the end of rolling. This will yield translucent herbs in the rolls. Repeat with remaining wrappers and ingredients.

2 Combine sweet chilli sauce, soy sauce and sesame oil in a small bowl. Serve dipping sauce and lime wedges with rice paper rolls.

Tip

Tips

The rice paper rolls can be made a few hours ahead of time and stored covered in the refrigerator.

Salmon Burgers

A speedy version of a traditional salmon pattie, perfect to serve 2 people.

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20 min
PREP
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6 min
COOK
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2
SERVES
'It’s important that Sian’s carbohydrate and protein intake is well timed – especially straight after training, to help her recover before starting again the next morning.'
Jessica Rothwell, VIS Dietitian

Ingredients

1 large (300g) potato

130g can John West Skinless & Boneless Salmon in Springwater , drained

125g can Edgell Red Kidney Beans, drained

2 teaspoon chopped fresh dill

½ teaspoon finely grated lemon zest

1 dill cucumber, finely chopped

¼ cup grated tasty cheese 

flour, for coating

hamburger buns, cucumber and carrot ribbons, sweet chilli sauce and chips, for serving.

Method

1 Pierce potato skin well then cook whole potato in a microwave oven on HIGH power for approximately 6-7 minutes or until tender. Cut in half and carefully scoop out hot flesh into a large bowl. Mash well.

2 Add John West Salmon, Edgell Red Kidney Beans, dill, lemon zest, dill cucumber and cheese and stir to combine. Form into 2 patties (or 4 smaller patties). Chill for 30 minutes.

3 Coat patties in flour, dusting off any excess and shallow fry in hot oil until golden. Drain on absorbent paper.

4 Serve in hamburger buns with cucumber and carrot ribbons, drizzled with sweet chilli sauce. Serve with chips.

Tip

Tips

For a crispy crumb coating, dip patties in flour, egg and panko crumbs.

Sardine Pizza

A sardine lover’s pizza

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10 min
PREP
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15 min
COOK
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4
SERVES
'Adding sardines to pizza is a great way for Barrie to lower the GI of his meal and support sustained energy release – so Barrie won’t have any problems concentrating on the green!'
Elaine Bo, VIS Dietitian

Ingredients

4 x 15cm ready-made pizza bases

4 tablespoons Leggo’s Pizza Sauce

120g cherry tomatoes, halved

110g can John West Sardines in Extra Virgin Olive Oil, drained

12 black pitted olives, halved

1 cup grated mozzarella cheese

basil and rocket leaves, for serving

Method

1 Spread each pizza base with 1 tablespoon Leggo’s Pizza sauce. Arrange tomatoes, drained John West Sardines and olives over bases and sprinkle with cheese.

2 Place pizzas onto a lightly greased oven tray and bake in a preheated oven at 200°C for 15 minutes or until cheese is golden and bubbling. Top with basil and rocket and serve immediately.

Tip

Tips

John West Sardines in Springwater can be used as a lower fat option.

Chilli Napoletana Tuna Bake

Tuna bake has to be one of the quickest and easiest meals to prepare for the family.

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5 min
PREP
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27 min
COOK
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4
SERVES
'Damien needs foods high in protein like tuna, to maintain his muscle mass and strength and uphold that Australian World Record'
Elaine Bo, VIS Dietitian

Ingredients

2 cups short pasta

425g can John West Tuna in Olive Oil, drained and flaked, reserving 1 tablespoon oil

½ red and green capsicum, diced

¼ teaspoon chilli flakes

500g jar Leggo’s Napoletana Pasta Sauce

⅔ cup grated tasty cheese

Method

1 Cook pasta following packet directions. Drain.

2 Meanwhile, heat reserved tuna oil in a saucepan and sauté capsicum and chilli flakes for 2-3 minutes or until tender.

3 Spoon cooked pasta into 4 individual greased ramekins, spoon over capsicum mixture and John West Tuna.

4 Pour over Leggo’s Pasta Sauce spreading evenly and sprinkle with cheese. Bake in a preheated oven at 180ºC for 15 minutes or until golden. Serve immediately.

Tip

Tips

John West Red or Pink Salmon can be substituted for the Tuna.

Mackerel Morsels

John West Thai Green Curry Mackerel served on toasted roti bread.

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15 min
PREP
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4 min
COOK
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12
MAKES
'Mackerel is a perfect to include in the girls’ diets, not only does it provide protein to maintain muscle strength and support recovery, it’s also packed with omega-3’s which provide anti-inflammatory benefits.'
Kylie Andrew, VIS Dietitian

Ingredients

Roti bread, for serving

½ Lebanese cucumber, sliced into ribbons

125g can John West Mackerel Fillets in Thai Green Curry

Sliced spring onion, julienned carrot and baby coriander leaves, for garnish

Method

1 Heat roti following packet directions until warmed through.

2 Cut roti bread into squares and top with cucumber, halved John West Mackerel fillets, spring onion, carrot and coriander leaves. Serve immediately.

Tip

Tips

Roti bread can be found in the chilled section of most supermarkets

John West is a registered trademark used under license by Simplot Australia Pty Ltd.

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