Lean proteins, like fish and seafood, are essential ingredients to include when cooking health and brain-boosting meals.
This month is all about incorporating more fish and seafood into our dinner planning routines.
Fish and seafood top the list for lean protein choices that support overall health and brain function. They are the best sources of omega-3 fatty acids, particularly DHA, and many other essential vitamins and minerals. These nutrients help boost memory, concentration, mood and general brain health. They are also great for our hearts and immune systems.
Health-factor aside, fish and seafood are great dinner options because they are quick cooking and generally easy to prepare. Whether seasoned with a simple marinade or spice blend, or cooked in a slightly more elaborate fashion, fish and seafood should be staples in your dinner planning routine.
To learn about how to select, store, and cook fish and seafood, check out my post, “Fish and Seafood – Quick and Easy Brain Food”. It’s loaded with helpful information and recipe ideas.
DINNER PLANNING IDEAS
Fish with Tomatoes, Capers, and Greens
Quick and easy, rich with flavor, and oh, so satisfying! This recipe is one to keep in your back pocket for weeknight meals and weekend entertaining. The sauce can be prepared 1 – 2 days ahead and refrigerated until ready to use. And, adapt the sauce to be a little more Mediterranean-style or a little more Veracruz-style, as noted below.
Serve with a cooked whole grain or soba noodles, and a mixed greens salad, or grilled or roasted vegetables.
- Health- and brain-boosting ingredients used in this meal – fish, olive oil, onion, garlic, tomatoes, greens, whole grain and veggies in side dishes.
This is a favorite for lunch or dinner at any time of year! The recipe comes together rather quickly and is quite adaptable so you can take advantage of whatever type of fish or seafood looks great at the market. Try not to skip adding the Pernod; it’ll be your secret ingredient that makes it quite special.
Serve with a tossed green salad and fresh-baked artisan bread or a batch of corn muffins.
- Health- and brain-boosting ingredients used in this meal – assorted fish and seafood, olive oil, onion, fennel bulb, veggies in a tossed salad, whole grain in muffins or bread.
Cucumber-Tomato-Dill Sauce for Salmon
One of my favorite ways to prepare salmon is to simply season it before roasting or grilling. Super quick, easy, and delicious! Then, to take it up a notch, I top it with a dollop of this light, refreshing, chunky cucumber-tomato-dill sauce making a pleasing meal for family or guests.
Serve with a cooked whole grain and asparagus.
- Health- and brain-boosting ingredients used in this meal – salmon, cucumbers, tomatoes, yogurt, herbs, green onions asparagus, and a whole grain.
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Main photo: Jenelle Botts Photography