Why protein is important for weight loss! Plus Miso Trout/Salmon Recipe!

This is one of our fave quick dinner meals that is full of all the things your body needs post a strength workout or to finish off a big day! Before we get to the recipe, here is a little info on why we need to refuel well after we workout!

Why do we need protein after a workout in particular a strength workout?

When we work out intensely, we damage tissues at the microlevel, and we use fuel.

This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.

Muscle growth/repair occurs when a positive protein balance can be established during recovery — in other words, when we make sure we have enough raw materials (protein in our food) available for protein synthesis to occur.

Muscle tissue is the also most metabolically active tissue in your body, making it a potent fat burner. Muscle needs protein to grow and even preserve its mass, and this means protein plays a critical role in fat loss and maintenance. The more muscle you have, the more energy you burn through every single day. Not eating enough protein for your energy needs? Bye bye muscle and hello metabolic slowing.

So with that in mind, let’s dive into this protein rich dinner!

Miso Salmon/Trout Bowls

Ingredients

  • Two pieces of fresh trout or salmon

  • 1/2 bunch of bok choy

  • 1 bunch asparagus

  • 1/2 broccoli

  • 1 zucchini

  • 1 huge Tablespoon Miso Paste (we recommend the Spiral brand)

  • Rice or quinoa to serve

  • Sesame seeds to garnish

How To

  1. Cook your rice or quinoa as desired

  2. Chop all your greens in 1-2cm pieces

  3. In a shallow pan, combine the miso paste with 1 and a half cups of boiling water

  4. Place the fish in the pan skin side up. Cover with a lid and cook on medium for around 5 mins. Flip the fish and repeat

  5. When the rice/quinoa only has 2 mins left, steam your greens! Make sure they still have bite to them aka down over steam

  6. Check your fish is cooked to how you like it, it may take longer depending on the thickness of the fish! Then flake the fish with a fork so it can soak up more of the miso deliciousness. The sauce should start to get thick!

  7. Dress your veggies with a dash of sesame oil and salt/pepper!

  8. Plate up. Layer your rice, then the steamed greens, then they miso fish into a bowl. Top with any remaining miso - it should ooze over the fish and rice!

  9. Sprinkle with the sesame seeds! You could also add some sliced shallots, pickled cabbage, anything crunchy here to add a little bite!

Brittany Ashman