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Breakfast
Salmon, Wilted Spinach & Feta Egg Skillet
A one-pan skillet: flaked salmon, garlicky wilted spinach, blistered cherry tomatoes, and soft eggs, finished with crumbled feta and a finishing pour of olive oil.
◈ Cognitive♡ Cardio◔ Anti-inflammatory
Total22 min
Serves2
Prep10 min
Cook12 min
Why it works
Salmon hands over DHA and EPA already built, the omega-3s that concentrate in neuronal membranes and keep synaptic signaling firing clean. The eggs bring choline for acetylcholine synthesis, the neurotransmitter memory runs on. Spinach adds lutein, folate, and vitamin K, and extra-virgin olive oil layers in monounsaturated fat plus polyphenols that cut vascular oxidative stress on the blood supply feeding your brain.
Evidence
Oily fish, leafy greens, olive oil: that's the MIND diet in three ingredients, and it's associated with slower age-related cognitive decline.
Ingredients
- 4 large eggs
- 120 g cooked salmon, flaked (about 2 small fillets or leftover roasted salmon)
- 180 g fresh baby spinach
- 160 g cherry tomatoes, halved
- 2 tbsp extra-virgin olive oil
- 40 g feta cheese, crumbled
- 2 cloves garlic, thinly sliced
- 1/4 tsp black pepper, pinch of salt, squeeze of lemon
Method
- Warm the olive oil in a nonstick skillet over medium heat and soften the sliced garlic for 30 seconds until fragrant.
- Add the cherry tomatoes and cook 2-3 minutes until they begin to blister, then add the spinach in handfuls and toss just until wilted.
- Scatter the flaked salmon over the greens to warm through, then push everything to the edges to make wells.
- Crack the eggs into the wells, cover, and cook 3-4 minutes until whites are set but yolks remain soft.
- Crumble the feta over the top, finish with black pepper, a pinch of salt and a squeeze of lemon, and serve straight from the pan.
