Fish oils have many positive health effects. Fatty fish such as salmon, tuna, sardines and rainbow trout, are rich in omega-3s, which are a key mood-boosting nutrient. Since our bodies can’t produce omega-3 fatty acids, we have to get them from our diet. Eating fish is a great way to improve your mental health, as it will help to improve both dopamine and serotonin levels. Low levels of these two types of neurotransmitters can be associated with anxiety and depression.
Although you can take a fish oil supplement, why not try to incorporate more fish into your diet with this super simple yet nutritious recipe? It takes minimal preparation, and with summer approaching, it will make a great addition to your backyard BBQ gatherings.
1/3 cup (75 mL) chopped fresh dill
1/3 cup (75 mL) chopped fresh parsley
1/3 cup (75 mL) chopped fresh mint
3 tbsp. (45 mL) capers, drained and rinsed
8 anchovy fillets
1 tbsp. (15 mL) Dijon mustard
1/3 cup (75 mL) extra-virgin olive oil
2 tbsp. (30 mL) lemon juice
8 salmon fillets, skinned and boned
1/2 tsp. (2 mL) salt
1/2 tsp. (2 mL) pepper
In a food processor, purée dill, parsley, mint, garlic, capers, anchovies and mustard until smooth. With motor running, mix in oil and lemon juice until smooth.
Arrange salmon on foil-lined rimmed baking sheet, and sprinkle with salt and pepper. Spread herb mixture evenly over salmon.*
Roast in oven at 400°F (200°C) until fish flakes easily with fork – about 20 minutes.
*Want to prepare the salmon in advance? Simply cover with plastic wrap and refrigerate for up to 4 hours.)