Quick Walnut-Crusted Salmon Recipe for Brain Health
Walnuts and salmon contain healthy fats that support brain health and cognition. Try this quick and delicious walnut-crusted salmon recipe.
This tasty recipe offers a great way to support brain health and only takes about 30 minutes or less to make. The walnuts in this recipe are a good source of healthy fats known as omega-3 fatty acids. These healthy fats have been shown to support healthy cognitive function and may help with mild declines in cognitive performance linked to aging. Studies have shown support for making walnuts a regular part of a nutritious diet for a healthy brain.
Salmon is another good source of healthy fats and other key nutrients that promote brain health. This type of fish contains B vitamins, including vitamin B12 and niacin, which are an important part of maintaining a healthy brain. Salmon may also help with mild cognitive decline related to aging.
Walnuts and salmon aren’t the only ingredients that are great for brain health in this recipe. Extra virgin olive oil also contains healthy fats that support brain health and cognitive function.
Pair this quick and delicious recipe with other brain-healthy foods, such as a salad made with leafy greens or some fresh berries.
- 1 clove minced garlic
- 1 teaspoon chopped rosemary
- 1/2 teaspoon salt
- 1/2 teaspoon crushed red pepper
- 2 teaspoons mustard
- 1/4 teaspoon lemon zest
- 1/2 teaspoon honey
- 1 teaspoon lemon juice
- 1 teaspoon extra-virgin olive oil
- 3 tablespoons chopped walnuts
- 3 tablespoons panko breadcrumbs
- 1 pound skinless salmon fillet
- Olive oil cooking spray
- Lemon wedges
- Chopped fresh parsley
Place parchment paper on a large baking sheet, and preheat oven to 425 degrees Fahrenheit.
Mix garlic, rosemary, salt, red pepper, mustard, lemon zest, honey, and lemon juice in a bowl. In a separate bowl, combine olive oil, walnuts, and panko breadcrumbs.
Place the salmon fillet on the baking sheet. Spread the honey and mustard mixture on the fillet. Sprinkle the walnut and breadcrumb mixture on the fillet, then press gently. Use olive oil cooking spray lightly on the fillet.
Bake the salmon fillet between 8 and 12 minutes. The salmon fillet is done when it flakes using a fork. Baking time depends on how thick the fillet is.
Use lemon wedges and parsley as a garnish, then serve.
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