Mackerel and Quinoa Salad For Brain Health

Servings: 4 – Estimated Calories: 350-400 calories per serving

Mackerel is another excellent fish choice for cognitive health, as it is rich in omega-3 fatty acids, which support brain function and reduce inflammation. Mackerel also contains high amounts of vitamin D, which has been linked to improved cognitive performance and a reduced risk of developing neurodegenerative diseases such as Alzheimer’s.


  • 2 cups cooked quinoa (follow package instructions)
  • 2 (4-ounce) smoked mackerel fillets, skin removed and flaked
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint
  • 1/2 red onion, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted Kalamata olives, halved
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • Salt and pepper to taste


  1. In a large bowl, combine cooked quinoa, flaked mackerel, parsley, mint, red onion, cherry tomatoes, and Kalamata olives.
  2. In a small bowl, whisk together the extra-virgin olive oil and lemon juice. Season with salt and pepper to taste.
  3. Pour the dressing over the quinoa and mackerel mixture and toss gently to combine.
  4. Serve the salad at room temperature or chilled, as desired.


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