When it comes to nourishing your brain, there's a misconception that it requires extensive time and effort. The truth is, some dishes are quick, easy, and pack a punch of brain-boosting nutrients. This one-pot recipe minimizes time spent on dishes, preparation, and cooking, offering a convenient way to prioritize your brain and body health without the fuss.
While this recipe centers around cod, the beauty lies in its adaptability to your taste preferences, and you can choose your favorite fish! Aligned with the MIND diet's recommendation of incorporating fish at least once a week, this dish provides an ideal opportunity to enjoy the benefits of omega-3 DHA fatty acids. Partnered with olives, abundant in polyphenols with antioxidant properties, this culinary delight is not just a treat for your taste buds but a nourishing addition to promote lifelong brain health for both you and your family.
In a large pan over high heat, add the rice and water. Cover with a lid and bring to a boil, then lower to a simmer.
Meanwhile, combine the tomatoes, white wine vinegar, half the basil, olives, salt, and pepper in a bowl.
Open the lid, and arrange the pieces of cod in the pan, pushing them into the rice. Scatter the tomato-basil mixture overtop and cover with the lid again. Simmer for 10 to 15 minutes, or until the rice and fish are both cooked through. Add more water if needed to cook the rice.
Garnish with the remaining basil, divide evenly between bowls and enjoy!
Recipe Note
Leftovers: Refrigerate in an airtight container for up to three days.
For more flavor: Use olive tapenade or pesto instead of assorted olives.
Additional toppings to add: Red pepper flakes and/or a drizzle of olive oil.
Other fish to use: Use haddock, tilapia, or salmon.
No white wine vinegar: Use red cooking wine, lemon juice, apple cider vinegar, or balsamic vinegar instead.
Created by Sara Lodge, RHN, NNCP
Sara is a registered holistic nutritionist and the owner of Sara Lodge Nutrition. She specializes in the Brain-Gut Connection: how the state of your mental health can impact your gut health, and vice versa. Sara’s goal is to help women gain clarity and knowledge on their digestive systems and understand how stress, anxiety and depression is affecting their bodies. Her philosophy is to empower others to enjoy good gut/brain health with fad-free, science-based, and easily digested information.
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