Our brains are largely built of fatty acids that can protect it from damage, reduce inflammation and help the production of and communication between neurotransmitters (the cells that tell the rest of the body what to do). Oily fish like salmon is rich in DHA, the major omega-3 essential fatty acid that can help strengthen the synapses in your brain related to memory. But the smarts of salmon don’t stop there. Studies have also shown that DHA can protect the brain from Alzheimer’s disease, and its vitamin D content can help reduce memory loss.

Ingredients

  • 4 salmon fillets

  • 1 tbsp white miso paste

  • 2 tbsp mirin

  • 1 tbsp rice wine vinegar

  • 2 tsp tamari

  • 1 tsp rice malt syrup (optional)

  • 1 tsp sesame oil

  • 2 tsp salt

  • 1 packet soba noodles

  • 1 small bunch of baby bok choy, thinly sliced

  • 1 bunch broccolini, roughly chopped

  • 1 tsp ginger, finely chopped

  • 1 clove garlic, finely chopped

  • 1 cup fish stock

  • black or white sesame seeds (for garnish)

Method

  1. In a small bowl, whisk the miso, mirin, rice wine vinegar, tamari, half the sesame oil and rice malt syrup until the miso dissolves.
  2. Place the salmon in a bowl and pour over the miso mix. Cover and leave to marinate for a minimum of 30 minutes in the fridge.
  3. Preheat oven to 180°C.
  4. Line a baking tray with baking paper. Remove salmon from fridge and leave for 20 minutes to allow it to reach room temperature. Remove fish from marinade, reserving the liquid, and place onto the baking tray. Bake in the oven for 12 minutes or until a fork is warm to touch after being inserted into the thickest part of the fish.
  5. Add water and salt to a medium saucepan, bring to a boil and then add the soba noodles. Cook for 5 minutes before adding the broccolini. Cook for 2 minutes before adding the bok choy. After 1 minute drain the contents into a colander.
  6. Add the remaining sesame oil back into a saucepan on medium high heat and fry the ginger and garlic for 2-3 minutes or until golden. Add the fish stock along with the drained noodles, bok choy and broccolini.
  7. Serve in a bowl with fish broth, top with a fillet of salmon and sprinkle with sesame seeds.

Hungry for more great recipes from Dan Churchill? Head to danielchurchill.com.au

Information provided in this article is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest.