Salmon with roasted vegetables and brown rice

A meal that can boost your brain function and mood

If you are looking for a healthy and satisfying meal that can boost your brain function and mood, look no further than this recipe: Salmon with roasted vegetables and brown rice. This dish is easy to make, nutritious and delicious. Here is why you should try it and how to prepare it.

 Here are some reasons why you should try this perfect recipe:

Salmon is a fatty fish that can provide you with omega-3 fatty acids, which are essential for your brain health and mood regulation. Omega-3 fatty acids can help reduce inflammation, improve blood flow and protect your brain cells from oxidative stress. They can also modulate the levels of neurotransmitters such as serotonin and dopamine, which are involved in regulating your emotions, motivation and cognition. Studies have shown that omega-3 fatty acids can improve symptoms of depression, anxiety, ADHD and cognitive decline. Salmon is also a good source of protein, vitamin D and selenium, which can support your immune system and thyroid function.

Roasted vegetables such as broccoli, carrots or zucchini are easy to prepare and delicious to eat. They can provide you with various vitamins, minerals and phytochemicals that can enhance your health and prevent diseases. For example, broccoli is rich in vitamin C, which can boost your immune system and collagen production. Carrots are high in beta-carotene, which can improve your vision and skin health. Zucchini is low in calories but high in water and fiber, which can help you feel full and hydrated. Roasting vegetables can also bring out their natural sweetness and flavor, making them more appealing and enjoyable.

Brown rice is a whole grain that can provide you with complex carbohydrates, fiber and magnesium that can support your energy production and muscle relaxation. Complex carbohydrates are digested slowly and steadily, providing you with a sustained source of fuel for your brain and body. Fiber can help lower your cholesterol levels, regulate your blood sugar levels and promote your digestive health. Magnesium is a mineral that can help relax your muscles and nerves, reduce stress and improve your sleep quality. Brown rice is also gluten-free, which can be beneficial for people with celiac disease or gluten sensitivity.

Ingredients :

  • 4 salmon fillets (about 6 oz each)
  • Salt and pepper to taste
  • 2 tablespoons of olive oil
  • 4 cups of mixed vegetables (such as broccoli florets, carrot slices or zucchini wedges)
  • 2 cups of cooked brown rice
  • 2 tablespoons of chopped parsley (optional)

Instructions :

  1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. Season the salmon fillets with salt and pepper on both sides and place them on the prepared baking sheet.
  3. Drizzle one tablespoon of olive oil over the salmon fillets.
  4. In a large bowl, toss the mixed vegetables with the remaining olive oil and some salt and pepper to taste.
  5. Spread the vegetables around the salmon fillets on the baking sheet in an even layer.
  6. Bake for 15 to 20 minutes or until the salmon is cooked through and the vegetables are tender.
  7. Serve the salmon with roasted vegetables and brown rice on plates.
  8. Sprinkle some parsley over the dish if desired.

Enjoy this delicious and nutritious meal that can nourish your brain and body!