Depression-Fighting Omega-3 Salmon Bowl
Seared salmon tops a bowl of quinoa and mixed greens with avocado and pumpkin seeds for extra crunch and staying power.
This bowl was built with real ingredients that pull their weight — seared salmon, a bed of quinoa and greens, and a scattering of avocado and pumpkin seeds for texture.
Fatty fish like salmon is one of the better dietary sources of omega-3s, a nutrient category frequently discussed in the context of mental health-supportive eating. Pumpkin seeds contribute their own small dose of healthy fats and minerals, while the mixed greens and quinoa round the bowl out into a genuinely balanced plate. None of this replaces professional care, but it's a satisfying, thoughtfully built meal all the same.
Serve it warm, right after the salmon comes off the skillet. A squeeze of extra lemon just before eating brightens the whole bowl, and leftover components store well separately if you'd rather assemble it fresh the next day.
Ingredients
- 2 fillets salmon — wild-caught, skin-on
- 4 cups mixed greens — spinach, arugula, or kale
- 1 cup quinoa or brown rice — cooked
- 1/2 cup avocado — diced
- 1/4 cup pumpkin seeds — optional, for crunch and omega-3
- 1 tablespoon extra virgin olive oil — for dressing or cooking salmon
- 1 tablespoon lemon juice — freshly squeezed
- to taste sea salt & black pepper
Instructions
- 1Season salmon fillets with salt and pepper.
- 2Heat olive oil in a skillet over medium heat. Cook salmon skin-side down for 4–5 minutes, then flip and cook another 3–4 minutes until flaky.
- 3In a large bowl, combine cooked quinoa or brown rice with mixed greens.
- 4Top the bowl with cooked salmon, avocado, and pumpkin seeds.
- 5Drizzle with lemon juice, season with additional salt and pepper if needed, and serve immediately.