battery_android_frame_bolt Post-Run

Miso Glazed Salmon with Rice

Name: Miso Glazed Salmon with Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 bowls
Cuisine: Japanese
Ingredients: 2 tbsp (30 g) white miso paste; 1 tbsp (15 ml) soy sauce or tamari; 1 tbsp (20 g) honey; 1 tsp (5 ml) sesame oil; 1 tsp fresh ginger, grated; 2 salmon fillets, skin on (about 140 g each); 1 cup (200 g) jasmine or sushi rice; 1 1/2 cups (360 ml) water; 1 tbsp (9 g) sesame seeds; 2 spring onions, sliced; Lime wedge; Steamed edamame or broccoli (optional)

Within 2 hours after

The recovery dinner for the evening after a hard session. Salmon for protein and omega-3s, a miso-honey glaze that puts back sodium, and a generous bed of white rice so the carbs are there to reload glycogen. Cooked salmon, so no sushi-grade shopping required.

skilletCook20 min

soup_kitchenPrep10 min

restaurantYield2 bowls

boltCarbs~88g

water_dropSodium1100mg

exerciseProteins~32g

grassFiber~1g

For your run

When: Within 2 hours afterDetails
A full recovery plate: about 90 g of fast-absorbing carbs, 32 g of protein, and over 1 g of sodium to replace what you sweated out. Best as the dinner after a long run or workout.
Why it works: Salmon delivers around 25-30 g of protein per fillet plus EPA and DHA, the omega-3s with the best evidence for easing post-exercise soreness. White rice gives the carb load without fiber slowing absorption. Miso and soy add roughly 1 g of sodium per bowl, which most runners under-replace at dinner. Honey in the glaze is a few extra grams of fast sugar and makes the caramelization happen.
Wrong time: Too much fat and protein for a pre-run meal; eaten 2 hours before a run it's a heavy stomach. It belongs after, when fat is welcome and the protein has all night to work.
How much: One bowl. After a run over 25 km, add a second scoop of rice: you want about 1 g of carbs per kg in this window, and one bowl is short for anyone over 85 kg.
On the run: Rice can be cooked ahead and reheated. The glaze keeps a week in the fridge; make a double batch and you've got a 15-minute dinner twice.
Replaces: The sushi takeout you'd order after a long run, at about $9 a bowl instead of $22.
Fits: WorkoutLong runRace
GI risk: Low GI risk

Ingredients

Miso Glaze

2 tbsp (30 g) white miso paste

1 tbsp (15 ml) soy sauce or tamari

1 tbsp (20 g) honey

1 tsp (5 ml) sesame oil

1 tsp fresh ginger, grated

Bowl

2 salmon fillets, skin on (about 140 g each)

1 cup (200 g) jasmine or sushi rice

1 1/2 cups (360 ml) water

To Serve

1 tbsp (9 g) sesame seeds

2 spring onions, sliced

Lime wedge

Steamed edamame or broccoli (optional)

Notes

White rice, not brown, on purpose: after a long run you want the carbs absorbed, not slowed by bran. Miso and soy together are salty; that's the point after a sweaty run, but if it's a rest-day dinner, halve the soy. Skin-on fillets crisp better and hold together in the pan. Edamame or steamed broccoli on the side adds fiber if you want it.

Instructions

Rinse the rice until the water runs clear. Bring to a boil with the water, cover, and simmer on low for 12 minutes. Rest 5 minutes off the heat, then fluff.

1 cup (200 g) jasmine or sushi rice

1 1/2 cups (360 ml) water

Miso Glaze

Whisk the miso, soy sauce, honey, sesame oil, and ginger together until smooth.

2 tbsp (30 g) white miso paste

1 tbsp (15 ml) soy sauce or tamari

1 tbsp (20 g) honey

1 tsp (5 ml) sesame oil

1 tsp fresh ginger, grated

Pat the salmon dry and brush the flesh side with half the glaze. Heat a non-stick pan over medium-high. Cook skin-side down 4 minutes, flip, brush with the remaining glaze, and cook 2-3 minutes more until just cooked through and caramelized.

2 salmon fillets, skin on (about 140 g each)

To Serve

Serve the salmon over the rice with sesame seeds, spring onion, and a squeeze of lime. Add edamame or broccoli on the side if you want greens.

1 tbsp (9 g) sesame seeds

2 spring onions, sliced

Lime wedge

Steamed edamame or broccoli (optional)

Sensitive stomach or different conditions? Try Salmon Poke Bowl