With a continued focus on Mental Health during the month of May, today I offer a recipe that may not only benefit your body, but also your mood. Studies suggest that high doses of omega-3, ranging from 200–2,200 mg per day, can reduce symptoms of depression and anxiety. The Omega-3 content in salmon is 2,150 mg in 3.5 ounces, making it an amazing option to add to your weekly menu rotation. This recipe also includes another source of Omega 3 fatty acids in its marinade: walnuts. Walnuts contain 2,570 mg of Omega 3’s per ounce, or about 14 walnut halves. While changes in your diet alone may not be a cure for all individuals experiencing depression or anxiety, nourishing your body with health promoting foods is always a good idea for your physical and mental health. I hope you’ll enjoy this nourishing option sometime soon. Need more support around Mental health or foods that support it? Our team of Mental Health Specialists and Registered Dietitians are here for you!
Ingredients
for 1 serving
- 1 salmon filet
- 1 cup fresh parsley, chopped
- ½ cup walnuts, chopped
- 1 tablespoon garlic, minced
- Pepper, to taste
- ¼ cup lemon juice, + 3 tablespoons
- ½ cup olive oil, + 2 tablespoons
Salmon Rub
- ¼ teaspoon pepper
- ¼ teaspoon salt
- ¼ teaspoon cayenne pepper
- 2 tablespoons olive oil
Instructions
Mix together parsley, walnuts, garlic, 3 tbsp lemon juice, olive oil, and pepper. Stir until fully incorporated. Set aside.
Mix together pepper, salt, and cayenne pepper. Rub filet of salmon with seasonings.
In a large skillet, heat 2 tablespoons of olive oil. Place salmon skin side down. Cook for 5 minutes. Flip salmon, then cook for another 5 minutes
Pour ¼ cup (60 ml) lemon juice over salmon. Cook for 3 more minutes until lemon juice has reduced. Remove salmon from heat.
Spread the parsley walnut mixture over salmon. Serve immediately.
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– Keeley Mezzancello, MS, RD, LDN, CHWC
Health Advisor, Registered Dietitian | Email Keeley
