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