Salmon: A Mood Food!


Most of us are well aware of the wonderful health benefits gained by eating oily fish. Sources of omega-3 fatty acids include oily fish such as salmon, mackerel, pilchards, fish oil, flax, canola oil, sesame seeds, Brazil nuts, walnuts and green leafy vegetables. This is by no means a complete list and there are many other sources.

Researchers have found that the omega-3 fatty acids found in salmon, which help to protect the heart, also appear to affect areas of the brain associated with emotion and may therefore improve mood.

This is good news for any who experience low-mood from time to time! Government guidelines advise that we should be eating two portions of fish each week, one portion ought to be oily.

If you need a little mood-enhancing boost, why not try the recipe below taken from the BBC Food Website (with some modification)

Salmon with limes and herby cream sauce

Preparation time less than 30 minutes

Cooking time 10 to 30 minutes

Serves 3

1 tbsp olive oil
1 salmon steak per person
3 limes, (2 sliced, 1 for juice)
For the creamy herb sauce
140g low-fat Greek-style or natural yogurt
2 tsp fresh mint, finely chopped
1 tsp fresh dill, finely chopped

1. To cook the salmon heat the olive oil in a non-stick frying pan (may also be grilled/bar-b-qued) and fry the salmon for 3-4 minutes on each side, adding the lime juice halfway through cooking.
2. Lightly mix the yogurt, mint and dill in a small bowl.

Serve with a tossed salad, rice, or couscous and lime slice on the side. Delicious!

Are you eating enough oily fish? Check out this post.

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About Melanie
Melanie is a Registered Dietitian who started Dietriffic in March 2007. Her aim is to make good health attainable and sustainable, without guilt and torture, making her approach popular with those who desire a level-headed approach to good health. Have you got your copy of her free book yet?

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{ 3 comments… read them below or add one }

msdanielle March 30, 2007 at 1:00 pm

i have a salmon recipe too :)

2 Salmon fillets
1 T. miso paste
1 T. hot water

Turn on your broiler. Mix the miso paste and hot water to thin out the paste. Coat the top of the fillets with a thin layer of the miso. Broil for about 6 – 7 minutes, or until the miso is a nice golden browned color. I normally eat it with rice or steamed veggies. Yum!! :)


Aniela March 30, 2007 at 2:10 pm

That salmon looks absolutely to die for !


Melanie March 30, 2007 at 7:10 pm

msdanielle – thanks for your recipe, it’s great to hear from others! The best recipes always come from our mum’s and grandma’s I think, I’ll have to try and put a few of these up! :) Thanks for visiting!

Aniela – thanks for visiting my site, hope you’ll drop by again soon!


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