Fatty fish are the best food source of omega-3 fatty acids for your brain. There are two kinds of omega-3 in fish — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The great part about these is that they are broken down and ready for the body to absorb.
These fats EPA and DHA help keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of your brain, and increase cerebral circulation. Krill oil is another excellent source of omega-3 if you prefer not to eat fish.
Omega 3 is available in some plant foods too and this form is called alpha-linolenic (ALA). This type of omega 3 needs to be broken down by our body into EPA and DHA. Good sources are ground flaxseeds, chia seeds and walnuts, but you can also buy Algae oil as a supplement. This will provide plant sourced DHA and EPA – ready for the body to use.
This is a a great easy to make dinner! No excuses for not eating well mid-week, even after a busy day at work – this recipe is quick and simple to prepare and tastes great!
Wild salmon is a great fatty fish food for improving your brain health. Its abundance of omega-3 fatty acids, the type your body can’t produce, are good for your brain and other vital organs. Brain health experts recommend eating wild fish at least twice a week for optimal benefits.
To complement the brain health benefits of wild salmon by including a rocket salad. Leafy greens, like peppery tasting rocket, are rich in many brain-loving phytonutrients. Phytonutrients can also help protect the body from various degenerative diseases.
Brain Healthy Seared Salmon and Rocket Salad
4 salmon fillets (center-cut) sized at about 3 oz. each
1 ½ Tbsp coconut oil
1 ½ Tbsp fresh squeezed lemon juice
Pinch of salt and pepper to taste
3 heaping cups of rocket leaves
⅔ cup of washed and sliced cherry tomatoes
¼ cup chopped or thinly sliced red onion
1 Tbsp extra-virgin olive oil
1 Tbsp apple cider vinegar
Salt and pepper to season
Create a marinade for your salmon with the lemon juice, salt, pepper.
Marinate the fish for about 15 minutes.
Next, heat a nonstick skillet pan over medium-high heat and add the coconut oil. 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 rocket, tomatoes and onions in a bowl, add your oil and vinegar dressing and mix well.
Serve both immediately and enjoy!