An anti-inflammatory lightweight lunch

Summer lunch recipe for brilliant brain health

Did you know that the Mediterranean and MIND diets are celebrated for their incredible benefits to cognitive function and their role in protecting against neurodegenerative diseases like dementia and Alzheimer’s? These diets, rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, deliver essential antioxidants and healthy fats, especially omega-3 fatty acids from fish. These nutrients work together to reduce inflammation and oxidative stress in the brain, helping to maintain its structure and function as we age.

Studies consistently show that those who follow a Mediterranean eating pattern tend to have a lower risk of Alzheimer’s disease and experience slower cognitive decline. It’s all about nourishing your body and mind with balanced, whole foods.

Ready to incorporate more brain-boosting goodness into your meals? This Simple Mediterranean Fish Tray Bake with Vegetables is packed with benefits vital for brain cell structure and function. It’s rich in omega-3 fatty acids (especially DHA), which are key for reducing brain inflammation and supporting neurotransmission. Plus, the high-quality protein, vitamin B12, lycopene, and selenium found in this dish can further help to reduce the risk of cognitive decline in later life.

Here’s how to make this delicious and brain-healthy meal:

Photo Credits: Nourish Everyday

Simple Mediterranean Fish Tray Bake with Vegetables 

This is a recipe packed with brain health benefits that are essential for brain cell structure and function. Omega-3 fatty acids (especially DHA), is key in reducing brain inflammation and supporting neurotransmission, while high quality protein, vitamin B12, lycopene and selenium help to reduce the risk of cognitive decline in later life. 

Recipe: 

• Firm white fish fillets 
• Cherry tomatoes
• Courgette
• Olives
• Dried Oregano 
• Garlic powder
• Salt and pepper
• Extra virgin olive oil 
• Rice / quinoa / roast potatoes (optional)

STEP 1: Preheat the oven to 180C and line a large baking tray with baking paper. 

STEP 2: Cut the cherry tomatoes in half and thinly slice the zucchini into rounds. Remove pits from olives (if there are any) and roughly chop.

STEP 3: Arrange the fish, tomatoes and courgette on the lined baking tray and scatter over the olives. Sprinkle over the dried oregano, garlic powder, salt and pepper and drizzle two  tablespoons of olive oil, tossing the vegetables around a little so they are coated.

STEP 4: Bake for 15-18 minutes or until the vegetables are softened and fish is cooked through. 

STEP 5: Serve with brown rice, quinoa or roast potatoes.

Find the full recipe here by Nourish Everyday.