Salmon Brain Power Salad with Farro, Squash, and Pomegranate

on Sep 23 2025

With the arrival of fall comes a wealth of seasonal ingredients, from sweet butternut squash to juicy pomegranate.  This nutrient-rich salad highlights these flavors alongside perfectly seared salmon, creating a harmonious Mediterranean-inspired dish.  Salmon is a foundational component of the brain-protective MIND and Mediterranean diets, with the MIND diet shown to reduce Alzheimer’s risk by over 50%.1  It recommends at least one serving of fish per week, complemented by other brain-healthy foods across its recommended categories, making this salad both flavorful and supportive of cognitive health. 

Salmon provides omega-3 fatty acids DHA/EPA, which are critical for maintaining brain cell health, as well as vitamin D, which plays a role in neurotransmitter regulation (your brain’s chemical messengers).  Butternut squash is rich in carotenoids like lutein and zeaxanthin, which help protect against oxidative stress and age-related cognitive decline.  Pomegranates supply flavonoids such as catechins and anthocyanins, which enhance brain blood flow and support synaptic plasticity.  Farro adds vitamin B3 (niacin) and magnesium, both important for energy metabolism in the brain and maintaining healthy neural signaling.  Combined, these ingredients create a flavorful, brain-supportive meal. 

Salmon Brain Power Salad with Farro, Squash, and Pomegranate

Pam Fullenweider, RDN

Servings

4

Cuisine

Mediterranean Diet, MIND Diet

Category

Lunch, Dinner

Salmon Brain Power Salad with Farro, Squash, and Pomegranate

Ingredients

    Salad

    • 4 salmon filets 
    • salt and pepper 
    • 1 cup farro 
    • chicken or vegetable broth 
    • 3 cups cubed butternut squash or your favorite winter squash 
    • 1-3 tbsp olive oil 
    • ½ cup walnuts toasted and chopped 
    • 5 oz arugula or your favorite greens 
    • ½ cup pomegranate arils 

    Citrus Vinaigrette Dressing

    • 1 tbsp dijon mustard 
    • 1 tbsp apple cider vinegar  
    • 1 tsp balsamic vinegar 
    • 2 tbsp fresh orange juice  
    • 1 tsp fresh lemon juice ¼ teaspoon kosher salt 
    • ¼ cup olive oil 

    Directions

    1. Preheat oven to 400°F. Line a baking sheet with parchment paper and set aside.
    2. Cook farro according to directions using chicken or vegetable stock. Drain and set aside.
    3. Toss the butternut squash with 1-2 tablespoons of olive oil, salt and pepper. Place on the prepared baking sheet and roast for 20 minutes or until squash is tender. Remove from the oven and set aside to cool.
    4. While the squash and farro are cooking, sear the salmon. Place salmon on a plate, season with salt and pepper and allow to come up to room temperature for about 10 minutes.
    5. Place olive oil in a heavy-bottomed skillet and heat over medium heat for a couple of minutes. Sear salmon flesh-side down for 3 minutes, until golden brown and crispy. Flip the salmon over and continue to cook for an additional 3 minutes or until desired doneness. Place salmon on a plate.
    6. Make your dressing: Combine all the ingredients in a jar and shake to combine. Set aside.
    7. Make the salad: place farro, squash, toasted walnuts and arugula in a large salad bowl. Drizzle with the dressing and toss. Divide salad between plates. Place salmon on top of salad and sprinkle with pomegranate arils and a drizzle of dressing
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