Mediterranean Salmon Bowl with Lemon-Tahini Drizzle
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Research continues to show that inflammation in the brain often begins in the gut. If you're struggling with depression or other mood disorders, it's important to feed your biochemistry, and support communication in the brain-gut axis. This Mediterranean-style bowl brings together the fats, fibers, and phytonutrients that calm that internal fire and balance neurotransmitters naturally.
This dish combines omega-3s from wild salmon and tryptophan-rich chickpeas with olive oil, magnesium-filled greens, and fermented vegetables, all of which are shown to support neurotransmitter balance and reduce inflammation linked to depression. Be sure to cook and then cool your quinoa or lentils to add resistant starch and protein benefits to this dish. Fermented veggies are an optional but helpful finishing touch that add probiotics to your gut, supporting your gut-brain axis.
Ingredients (serves 2):
- 2 wild salmon fillets (4–6 oz each)
- 1 cup cooked and cooled quinoa or lentils
- 2 cups baby spinach or arugula
- 1/2 cup roasted red peppers, sliced
- 1/2 cup cucumber, diced
- 1/4 cup chickpeas, roasted or rinsed canned
- 2 tbsp extra virgin olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- 1 tbsp tahini
- 1-2 tbsp water
- Sea salt, black pepper, and fresh parsley
- Optional: 2 tbsp fermented veggies, such as sauerkraut or pickled onions
Directions:
- Bake the salmon: Preheat your oven to 400°F (200°C). Brush salmon with 1 tbsp olive oil, salt, pepper, and lemon juice. Bake 10-12 minutes, or until flaky.
- Make the lemon-tahini drizzle: Whisk tahini, remaining olive oil, lemon juice, garlic, salt, and water until creamy.
- Assemble the bowls: Layer spinach, quinoa/lentils, roasted peppers, cucumbers, and chickpeas. Top with baked salmon. Drizzle with lemon-tahini sauce, sprinkle with fresh parsley, and top with fermented veggies.