Introduction
Your brain thrives on proper nutrition just like your body. One of the best foods to support memory and focus is fatty fish, especially salmon. It’s loaded with omega-3 fatty acids, which help strengthen brain cell membranes, improve learning, and prevent memory decline as we age. Combined with leafy greens like spinach—packed with antioxidants, vitamin K, lutein, and folate this recipe makes a powerful memory-friendly dish.
Ingredients
- 2 salmon fillets (fresh or frozen, skin-on preferred)
- 2 cups fresh spinach leaves
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ lemon (for juice)
- Salt and black pepper to taste
- A sprinkle of sesame seeds (optional)
Instructions
- Prepare the salmon: Season both sides of the salmon fillets with salt, pepper, and a light drizzle of olive oil.
- Cook the salmon: Heat a non-stick skillet over medium heat. Place the salmon skin-side down and cook for 4–5 minutes, then flip and cook another 3–4 minutes until golden brown and flaky.
- Sauté the spinach: In a separate pan, heat 1 tbsp olive oil. Add garlic and sauté until fragrant. Toss in spinach and stir until wilted (about 2 minutes).
- Serve: Place salmon on a plate, top with sautéed spinach, and squeeze fresh lemon juice over the dish. Garnish with sesame seeds if desired.
Health Benefits
- Salmon: Rich in omega-3s, which improve memory and reduce cognitive decline.
- Spinach: Packed with folate and antioxidants that protect brain cells from damage.
- Garlic: Boosts blood flow and brain oxygenation.
This dish not only strengthens memory but also supports heart health, making it a wholesome choice for everyday meals.