Simple Salmon Fillet

When it comes to nutritious and flavorful meals, salmon often tops the list. This versatile fish is not only a culinary delight but also packs numerous health benefits. Salmon is a nutritional powerhouse that offers an array of health benefits, particularly for the brain. Here are some reasons why salmon is good for brain health:

Rich in Omega-3 Fatty Acids
Salmon is an excellent source of omega-3 fatty acids, which are essential for proper brain function. These fatty acids contribute to cognitive performance, memory, and mood regulation, and have been shown to reduce the risk of neurodegenerative diseases, such as Alzheimer's (1).

High-quality Protein
Salmon is a rich source of high-quality protein, which is crucial for the maintenance and repair of brain cells. Adequate protein intake has been linked to improved cognitive function and a reduced risk of cognitive decline (2).

B Vitamins
Salmon is packed with B vitamins, including B6, B12, and folic acid. These vitamins play a vital role in maintaining a healthy nervous system and reducing the risk of cognitive decline and dementia (3).

Antioxidants
Salmon contains a powerful antioxidant called astaxanthin, which helps protect the brain from oxidative stress and inflammation. This may contribute to better cognitive performance and a reduced risk of age-related brain disorders (4).

This simple and delectable salmon fillet recipe can be prepared in no time.

Ingredients

• 4 salmon fillets (4-6 ounces each)
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 2 cloves garlic, minced
• 1 lemon, zested and juiced
• 2 tablespoons fresh parsley, chopped

Instructions

1. Preheat your oven or air fryer to 400°F (200°C).
2. Rinse the salmon fillets under cold water and pat dry with paper towels. Place them on a lined baking sheet or in an oven-safe dish, if needed.
3. Brush the salmon fillets with olive oil and season with salt and pepper on both sides.
4. In a small bowl, combine minced garlic, lemon zest, and lemon juice.
5. Spoon the garlic-lemon mixture evenly over the salmon fillets.
6. Bake for 9-12 minutes, or until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
7. Remove the salmon from the oven or air fryer and sprinkle with freshly chopped parsley. Serve immediately.

Incorporating this simple and delicious salmon fillet recipe into your regular meal rotation can provide you with numerous health and brain benefits. Enjoy this flavorful dish with your favorite side dishes, such as steamed vegetables, rice, or a fresh salad.

References:
1. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7.
2. van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. The Journal of Nutrition, 145(9), 1981-1991.
3. Smith, A. D., & Refsum, H. (2016). Homocysteine, B vitamins, and cognitive impairment. Annual Review of Nutrition, 36, 211-239.
4. Fakhri, S., Aneva, I. Y., Farzaei, M. H., & Sobarzo-Sánchez, E. (2018). The neuroprotective effects of astaxanthin: therapeutic targets and clinical perspective. Molecules, 24(14), 2640.