Guess who’s back? Back again? One of my favorite foods to assist with brain health and cognitive function—salmon. Salmon is one of the healthiest foods for brain health, and for good reason. It’s rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for brain function and development.
The brain is composed largely of fat, and omega-3 fatty acids, like those found in salmon, are crucial for maintaining its structure and function. DHA, in particular, is abundant in the brain and is necessary for cognitive function, memory, and overall brain health.
With that in mind, here are some of the ways salmon can benefit brain health:
Reduced Risk of Cognitive Decline: Consuming omega-3 fatty acids found in salmon has been linked to a reduced risk of age-related cognitive decline and neurodegenerative diseases like Alzheimer’s disease.
Improved Mood: Foods rich in omega-3 fatty acids may also play a role in regulating mood and reducing symptoms of depression and anxiety. Studies have suggested that individuals with higher levels of omega-3 fatty acids in their diet tend to have a lower risk of depression.
Anti-Inflammatory Properties: Omega-3 fatty acids have anti-inflammatory properties, which may help reduce inflammation in the brain. Chronic inflammation is associated with various neurological conditions, and consuming foods like salmon may help protect against these conditions.
Brain Development: Omega-3 fatty acids are crucial for brain development, particularly in infants and young children. Pregnant and nursing mothers are often advised to consume foods rich in omega-3 fatty acids to support the development of their baby’s brain.
It’s important to note that while salmon is an excellent source of omega-3 fatty acids, it’s not the only food that can benefit brain health. Other fatty fish like mackerel, sardines, and trout also contain high levels of omega-3s. Additionally, plant-based sources of omega-3 fatty acids, such as flaxseeds, chia seeds, and walnuts, can be included in the diet for those who prefer vegetarian or vegan options.
My all-time favorite way to prepare salmon is with…you guessed it! EVERYTHING BAGEL SEASONING. I know it is called EVERYTHING because it has a little bit of everything, but I am convinced it is also because you can put it on virtually EVERYTHING.
What can you use it for? Well, with its toasty, salty, and savory flavors, a better question is, what can’t you use it for?! I use it for crusting…well…everything and also use it in hummus, mix it with Greek yogurt for a dip, and even add it to scrambled eggs.
Check out this mouthwatering brain-health recipe:
Ingredients
- 2 four-ounce salmon filets
- 2 tsp Dijon mustard
- 1 ½ Tbsp “everything bagel” seasoning see recipe below
- Juice and zest of 1 lemon
- 2 tsp capers minced
- ½ shallot minced
- 2 Tbsp olive oil
- 2 Tbsp sour cream
- 6 chives chopped
- 3 ounces baby arugula
- ½ cup grape tomatoes halved
- ½ shallot sliced
Instructions
- Preheat oven to 375 degrees F.
- Place salmon fillets on a baking sheet lined with foil. Brush the tops of salmon with Dijon mustard and sprinkle with “everything bagel” seasoning generously and evenly.
- Bake until salmon is flaky, firm, and reaches an internal temperature of 145 degrees F, about 8 – 12 minutes.
- Remove from oven and set aside.
- While the salmon is baking, prepare the vinaigrette. Combine capers, minced shallot, and lemon juice in a mixing bowl. Drizzle in olive oil and whisk briskly until oil and lemon juice are fully combined. Slowly drizzling oil into lemon juice while whisking briskly yields a temporary suspension, or emulsion, which creates a creamy vinaigrette. Season to taste with salt and pepper.
- In a small bowl, whisk together sour cream and chives. Season to taste with salt.
- Add arugula to the bowl containing the lemon-caper vinaigrette and toss gently.
- Place a bed of dressed arugula in the center of the plate. Top with halved tomatoes, sliced shallot, and salmon. Add a dollop of chive sour cream on the salmon, garnish with lemon zest, and enjoy!
Nutrition
The Everything Bagel Seasoning
To make your own homemade “everything bagel” seasoning for this salmon recipe, you don’t have to visit your local bakery and beg for leftover seeds and seasonings from the bottom of the oven. And while you can buy “everything bagel” seasoning already prepared, mixing up a batch at home is simple enough.
To make “everything bagel” seasoning, combine the following:
- 3 parts white sesame seeds
- 3 parts poppy seeds
- 2 parts dehydrated minced garlic
- 1 part dehydrated minced onion
- ½ part coarse sea salt
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