Seared Salmon and Sweet Potatoes
As mentioned in previous weekly recipes, salmon and sweet potatoes are awesome foods for a brain-healthy diet. Sweet potatoes, rich in antioxidants, have been shown to reduce the risk of stroke, and are an excellent source of vitamin B6, C and D, magnesium and iron (all of which are big contributors to a healthy brain and body!). Meanwhile, wild sockeye salmon, which is loaded with Omega-3’s, provides a very lengthy list of health benefits. To name a few, the omega-3s in salmon help to improve cognition, mood and memory, as well as provide anti-inflammatory effects comparable to ibuprofen. This recipe also contains baby spinach, a leafy green high in iron, which is linked to a having a strong memory. Spinach also contributes Omega-3s, fiber, and vitamin K!
Put salmon back on the menu this week with a tangy, yet slightly spicy, salmon and sweet potato entree!
- 1 lb sweet potatoes peeled and cut into 2 inch pieces
- 1/4 cup water
- 1 bag (6oz) baby spinach
- 1/8 tsp cayenne pepper
- 4 pieces (5 oz each) skinless center-cut wild sock-eye salmon fillet
- 1 lemon
- 1 cup chicken broth
- 2 tsp capers rinsed
- 1/4 cup chopped fresh flat-leaf parsley
- salt and pepper to taste
- In large microwave-safe bowl, combine potatoes, water, and 1/4 teaspoon each salt and freshly ground pepper. Cover with vented plastic wrap; microwave on high 9 minutes or until tender, stirring halfway through. Add spinach; recover and microwave 2 minutes longer.
- Meanwhile, sprinkle cayenne and 1/8 teaspoon salt on salmon. In 12-inch nonstick skillet on medium, cook salmon 10 minutes or until knife pierces center easily (145 degrees F), turning over halfway through. Transfer to plate. From lemon, finely grate 1/2 teaspoon peel onto fish; into cup, squeeze 1 tablespoon juice.
- To skillet, add vinegar and capers. Boil on high 2 minutes or until liquid is reduced by half, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.
- Divide potato mixture among plates; top with fish. Spoon sauce over fish
Looking for more brain friendly recipes? Check out our brain health recipes, or schedule a consultation with Dr. Diane® for personal help customizing your diet for your symptoms!