Nutrition Spotlight: Pistachio Crusted Salmon for Brain Health

Your brain loves healthy fats. 

Wild salmon is one of nature’s best sources of omega-3 fatty acids—healthy fats that help support brain health, healthy brain cells, and communication between them. Salmon is also rich in high-quality protein, vitamin D, selenium, and antioxidants that provide important nutrients for both brain and overall health.

This week’s Nutrition Spotlight features Pistachio-Herb Salmon with roasted asparagus, orange bell pepper, and fresh blueberries—a colorful, nutrient-dense meal packed with foods that nourish both your body and your brain.

Wild salmon provides omega-3 fatty acids, protein, vitamin D, and selenium.

Pistachios add healthy fats, plant-based protein, fiber, and antioxidants.

Asparagus provides fiber, folate, and antioxidants.

Orange bell pepper is an excellent source of vitamin C and provides colorful carotenoid antioxidants that help protect cells from oxidative stress.

Blueberries are rich in antioxidants, including anthocyanins—the plant compounds responsible for their deep blue color.

Best of all, healthy eating doesn’t have to mean spending hours in the kitchen. This is an easy one-pan salmon dinnerwith about 10 minutes of active prep. Roast the asparagus and bell pepper for 10 minutes first, then add the salmon to the same pan and return everything to the oven for another 12–15 minutes. Add some fresh blueberries to the plate and dinner is done!

Sometimes supporting your brain health starts with what’s on your plate. 

Pistachio Crusted Salmon

Ingredients

• 2 salmon fillets
• â…“ cup shelled pistachios, finely chopped
• 2 tbsp fresh parsley, chopped
• 1 clove garlic, minced
• Zest of 1 lemon
• 1 tbsp olive oil
• Salt & pepper, to taste

For Serving

• Asparagus
• Orange bell pepper, sliced
• Olive oil spray
• Garlic powder and onion powder, or seasonings of your choice
• Fresh blueberries
• Lemon wedges

Directions

1. Heat oven to 400°F. Add the asparagus and bell pepper to a sheet pan, spray lightly with olive oil, and season as desired. We used garlic powder and onion powder. Roast for 10 minutes.
2. Meanwhile, combine the pistachios, parsley, garlic, lemon zest, olive oil, salt, and pepper.
3. Spread the pistachio-herb mixture evenly over the salmon.
4. After the vegetables have roasted for 10 minutes, remove the sheet pan from the oven and add the salmon.
5. Return the pan to the oven and bake for another 12–15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve with fresh blueberries and a squeeze of lemon.

Total active prep: About 10 minutes.