Why This Supports Brain & Mental Health

This recipe is built around structural brain integrity and inflammatory control.

The human brain is nearly 60% fat by dry weight, and a significant proportion of that fat is DHA (docosahexaenoic acid), an omega-3 fatty acid concentrated in neuronal membranes and synaptic terminals. DHA directly influences membrane fluidity, receptor function and neurotransmission. Low DHA status is associated with depression, cognitive decline and impaired synaptic plasticity.

Wild salmon provides highly bioavailable EPA and DHA, which reduce neuroinflammation by shifting eicosanoid production away from pro-inflammatory prostaglandins and leukotrienes. EPA in particular has strong evidence in mood disorders, likely via its anti-inflammatory and membrane-stabilising effects.

Walnuts contribute alpha-linolenic acid (ALA), polyphenols and vitamin E, protecting neuronal membranes from oxidative stress. Bitter leaves such as rocket and radicchio stimulate bile flow, aiding fat absorption, while also providing folate — essential for methylation and monoamine neurotransmitter synthesis (serotonin, dopamine, noradrenaline).

Pomegranate delivers punicalagins and anthocyanins that enhance endothelial function, supporting cerebral blood flow. The brain is metabolically demanding; improving perfusion improves oxygen and glucose delivery.

This is structural support (membranes), inflammatory regulation, vascular enhancement and antioxidant protection in one dish.

Ingredients (Serves 2)

2 wild salmon fillets (about 150g each)
2 large handfuls rocket
1 small head radicchio, shredded
1 small fennel bulb, finely sliced
50g walnuts, lightly toasted
Seeds from ½ pomegranate
1 tbsp extra virgin olive oil
Juice of ½ lemon
1 tsp Dijon mustard
Sea salt and black pepper

Method

Preheat the oven to 180°C. Place the salmon on a lined tray, season lightly and bake for 10–12 minutes until just cooked through but still moist.

Whisk the olive oil, lemon juice and mustard together.

Toss the rocket, radicchio and fennel in the dressing. Scatter over the walnuts and pomegranate seeds.

Flake the warm salmon over the top and serve immediately.