October 17, 2016
Seared Salmon and Arugula Salad
Salmon is a quintessential food for improving your brain health. Its abundance of omega-3 fatty acids, the type of fatty acid your body can’t produce, are good for your brain and other vital organs. Brain health experts recommend eating fish at least twice a week for optimal benefits.
Complement the brain health benefits of salmon by including an arugula salad. Leafy greens, like peppery tasting arugula, are rich in many brain-loving phytonutrients. Phytonutrients can also help protect the body from various cancers.
Here’s a simple brain health recipe you’ll want to remember to cook week after week.
Brain Healthy Seared Salmon and Arugula Salad
- 4 salmon fillets (center-cut) sized at about 3 oz. each
- 1 ½ Tbsp olive oil
- 1 ½ Tbsp fresh squeezed lemon juice
- Pinch of salt and pepper to taste
Arugula Salad Ingredients
- 3 heaping cups of baby arugula leaves
- ⅔ cup of washed and sliced cherry or grape tomatoes
- ¼ cup chopped or thinly sliced red onion
- 1 Tbsp extra-virgin olive oil
- 1 Tbsp red-wine vinegar
- Salt and pepper to season dressing
Create a marinade for your salmon with the lemon juice, salt, pepper and olive oil. Marinate the fish for about 15 minutes. Next, heat a nonstick pan over medium-high heat. Place the fish skin-side down into the hot pan. Cook for two minutes uncovered allowing the skin to become crispy. While cooking, gently use a spatula to help keep it from sticking to the pan. Cover the pan and cook for another 3-4 minutes on medium heat. When finished, your salmon should have a crisp skin and flaky flesh that breaks easily with a fork.
We recommend prepping your salad ingredients before you cook your salmon, to prevent overcooking the fish. Once the fish is ready, simply toss together the arugula, tomatoes and onions in a bowl, add your oil and vinegar dressing and evenly coat.
Serve both immediately and enjoy!
Brain Health Benefits
This recipe makes four servings containing 200 calories each. While this meal is high in fat (13 grams per serving) the fats are rich in omega-3s from whole, natural foods like fish and olive oil that help promote healthy brains. With only three grams of carbohydrates and 18 grams of protein per serving, this meal will help keep you feeling lean and energized.
Want to find more brain healthy recipes for your family? Visit the Healthy Brains website to find recipes, tips and more to help you improve your brain health.