With the recent time change and lack of natural sunlight, many people find themselves affected by Seasonal Affective Disorder, which can include brain fog, depression, sleep problems and weight gain. To combat the fall and winter blues, we’ve whipped up a dish that’s packed with 4 mood-elevating vitamins and amino acids. Here’s our Salmon & Creamy Spinach with Mushroom Sauce Recipe!
How Does It Combat Seasonal Depression?
This dish includes 4 major nutrients that work to stabilize your mood:
- Omega 3s which prevent inflammation and boost brain function.
- Vitamin D – Did you know that Vitamin D deficiency is STRONGLY linked to overwhelming feelings of hopelessness? So if you’re not getting it through sunlight, be sure you’re getting it in your food!
- Vitamin B9 (or Folate) which plays a huge role in producing dopamine for your brain.
- Tryptophan produces serotonin, which elevates your mood, and melatonin, which leaves you feeling calm. That’s why you’re so sleepy after eating all that Thanksgiving turkey!
The oyster mushrooms and spinach in this dish are packed with Vitamin B9 and the heavy cream is a great source of Vitamin D. But the STAR of this dish is the salmon, which contains all 4 of these key nutrients!
Ingredients for this Salmon & Creamy Spinach with Mushroom Sauce Recipe
- 4 pieces salmon fillet
- 3 tablespoons olive oil, divided
- 1/2 onion, sliced
- 1/2 pound oyster mushrooms (or mushrooms of your choice), sliced
- 1 teaspoon minced fresh garlic
- 3 cups baby spinach leaves, loosely packed
- ¼ cup white wine
- 1 cup heavy cream
- Salt and pepper
How to Make this Salmon & Creamy Spinach with Mushroom Sauce Recipe
- Pat the salmon very dry on both sides. Season with salt and pepper. Heat skillet over medium-high heat with just 2 tablespoons of olive oil. When hot, place salmon skin side down. Cook for 2 minutes, until the skin is crispy.
- Turn the heat down to medium, flip the salmon. With a piece of tin foil, cover the salmon loosely. This will cook the salmon while still allowing the steam to escape, keeping the skin crispy. Cook for 3-4 minutes, until the salmon is nearly cooked through, pink in the middle (we will finish cooking the salmon at a later step.) Remove the salmon to a clean plate.
- Return the skillet to the stove and turn the heat to medium-high. When hot, swirl in the remaining 1 tablespoon of olive oil. Add in the onions and the mushrooms. Cook for 3 minutes, until the onions are softened and the mushrooms are nicely browned.
- Add in the minced garlic and the spinach. Stir and let the garlic sizzle in the oil for a few seconds until fragrant. Add in the white wine and let cook for 1 minute until alcohol has evaporated. Stir in heavy cream. Season with salt and pepper, to taste.
- Return the cooked salmon to the pan, and let it snuggle in the creamy sauce – let the salmon finish cooking, about 30 seconds to 1 minute. The spinach should be wilted but still bright green.
FAQs
What are the benefits of salmon?
Salmon is one of the most nutritious foods on the planet. Not only is it rich in Omega-3 fatty acids (which lower blood pressure and reduce the risk of cancer), but it’s also a great source of protein, B Vitamins, and potassium. The astaxanthin found in salmon reduces inflammation, lowers the risk of heart disease, and even improves skin elasticity and hydration!
Where do I find Oyster Mushrooms?
You can find Oyster Mushrooms at Whole Foods or even your local farmer’s market.
What can I substitute the salmon with?
This dish is so versatile, you can use almost any protein in place of salmon, including other types of fish, tofu, chicken, and even leftover turkey!
More Recipes to Beat Seasonal Affective Disorder
Salmon & Creamy Spinach With Mushroom Sauce
Ingredients
Salmon & Creamy Spinach With Mushroom Sauce
- 4 piece salmon filet
- 3 tbsp olive oil divided
- ½ onion sliced
- ½ pound oyster mushrooms (or mushroom of your choice) sliced
- 1 tsp fresh garlic minced
- 3 cups baby spinach leaves loosely packed
- ¼ cup white wine
- 1 cup heavy cream
- salt & pepper to taste
Instructions
-
Pat the salmon very dry on both sides. Season with salt and pepper. Heat skillet over medium-high heat with just 2 tablespoons of olive oil. When hot, place salmon skin side down. Cook for 2 minutes, until the skin is crispy.
-
Turn the heat down to medium, flip the salmon. With a piece of tin foil, cover the salmon loosely. This will cook the salmon while still allowing the steam to escape, keeping the skin crispy. Cook for 3-4 minutes, until the salmon is nearly cooked through, pink in the middle (we will finish cooking the salmon at a later step.) Remove the salmon to a clean plate.
-
Return the skillet to the stove and turn the heat to medium-high. When hot, swirl in the remaining 1 tablespoon of olive oil. Add in the onions and the mushrooms. Cook for 3 minutes, until the onions are softened and the mushrooms are nicely browned.
-
Add in the minced garlic and the spinach. Stir and let the garlic sizzle in the oil for a few seconds until fragrant. Add in the white wine and let cook for 1 minute until alcohol has evaporated. Stir in heavy cream. Season with salt and pepper, to taste.
-
Return the cooked salmon to the pan, and let it snuggle in the creamy sauce - let the salmon finish cooking, about 30 seconds to 1 minute. The spinach should be wilted but still bright green.
Nutrition
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