Want to boost your memory? Eat more fruits, vegetables, whole grains, fish, nuts and olive oil. A study published in JAMA Internal Medicine looked at the brain health of nearly 500 cognitively healthy individuals. Some of the participants were randomly assigned to a Mediterranean diet supplemented with extra virgin olive oil (about 4 tablespoons), a Mediterranean diet supplemented with a daily serving of mixed nuts or a control diet in which they were advised to reduce dietary fat. The findings revealed that in an older population, a Mediterranean diet supplemented with olive oil or nuts is associated with improved cognitive function.
Since the Mediterranean diet includes fish, which has healthy Omega-3s, we’re providing this Fish Taco Recipe for summer. It’s a great idea for Father’s Day too!
Corn and Black Bean Salad goes great with fish tacos.
Fish Tacos
1 pound boneless white fish such as cod, grouper, catfish, mahi-mahi, halibut
Olive oil
Salt and pepper
3/4 cup sour cream
3/4 cup fresh salsa
Juice of ½ lime
1 ¼ cup shredded cabbage (or substitute with shredded lettuce)
Corn or flour tortillas, warmed
Wash and pat the fish dry. Place on oiled baking dish and drizzle with olive oil and sprinkle with salt and pepper. Place under broiler for about 5 minutes. Flip the fish and cook another 2 to 5 minutes or until fish is lightly browned, flesh is opaque throughout and it flakes easily with a fork. Remove from oven and cut into pieces.
While the fish cooks, mix the sour cream, salsa and lime juice. Set aside.
Divide the fish among the tortillas or set up a fish taco bar and let everyone fix their own. Top tacos with shredded cabbage (or substitute with lettuce), and drizzle with the fresh salsa.
Delicious toppings include shredded cheese, cilantro and sliced avocado or guacamole.
There are many variations to fish tacos. For example, after you drizzle the fish with olive oil and before you broil it, season it with ground cumin, smoked paprika and salt and pepper for a smokier flavor. You can change up the salsa you serve with them. A red onion and mango salsa is delicious. They are delicious served with black beans, roasted corn and guacamole. Get creative with fish tacos and discover flavor combinations you love.
More about the Memory Boost study: