Ingredients

2 servings

1-2 fresh mackerel (or alt 350g wild trout or salmon fillets)

Handful of fresh leaf parsley

1 lemon 

Olive oil 

5-10 Cherry tomatoes 

Salt and pepper

Fennel salad:

250-300g fennel (1 small one) sliced as thin as possible 

1 handful unpasteurized sauerkraut 

1 handful rucola 

A handful of fresh coriander 

½ -1 fresh lemon 

1 tbsp mct oil (or avocado oil, flaxseed oil, extra virgin olive oil)

Salt and pepper to taste 

How to

1. Clean the fish in cold water. Place the whole fish on an oven safe tray. 

2. Put a handful of fresh parsley inside the fish belly or if using the fillets put in between or on top of the fish.

3. Sizzle some olive oil and juice from one squeezed lemon on top of the fish. Cut cherry tomatoes in half and add on the fish and around on the tray. Add salt and pepper. 

4. Bake in the oven on 140C for 25-30 min or until cooked. 

Fennel Salad:

1. Rinse all the fennel, rucola and the fresh herbs in cold water. 

2. Cut the fennel in half and remove the small stem in the middle. Slice as thin as possible on a mandolin (or in a kitchen machine or with a sharp knife). Transfer to a bowl. 

3. Add a handful of fresh rucola, coriander and sauerkraut in a bowl.  

4. Add fresh lemon, oil, salt and pepper and mix everything.

5. Serve the fish with the salad, a squeeze of fresh lemon juice and with cooked cold potatoes. Enjoy!

Health benefits

To support a healthy brain, we need nutrients like Omega-3, pre- and probiotics (for a diversified and balanced microbiome, gut-brain connection) Vitamin B6, folate, B12, zink, magnesium and iron.  

This is brain boosting dish with healthy Omega-3 fatty acid from the mackerel, loads of fibre- prebiotics from the raw shredded salad and probiotics bacteria from the sourkrauts (it’s important you choose unpasteurized otherwise you won’t get the healthy live bacteria). Leafy greens including fresh rucola and parsley are great sources of vitamins and minerals like B vitamins, folate, iron and magnesium. Fish and seafood are also a good source of zinc. All nutrients needed for a healthy brain. 

You can find the anti-inflammatory Omega-3 from oily fish or from a vegetarian source. Always choose wild fish if possible and as small fishes as possible to reduce the amount of heavy metals. Good options for oily fish are wild salmon, mackerel, anchovy, sardines and herring. Good vegetarian sources are flax seeds, flax seeds oil, chia seeds, and walnuts.

It’s best to get nutrients from food but sometimes it’s not possible and another way is by taking supplements. Stig Bengmarks Omega-3, Vitamin-D with magnesium and SuperSynbiotics Gut-Brain Synbiotics with added Vitamin B6, B9 och B12 is a good combination to support a healthy brain and contribute to a normal psychological function.

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