Pumpkin-Seed Mole Salmon Bowl with Black Beans and Charred Greens

Why it works

Salmon delivers EPA/DHA omega-3 fatty acids, which are incorporated into neuronal membranes and modulate inflammatory eicosanoids linked to mood regulation. Pepitas, black beans, chard and quinoa stack magnesium, a cofactor in GABAergic signaling and HPA-axis regulation whose adequacy is associated with lower perceived stress. Quinoa's complex carbohydrates blunt glucose swings and support tryptophan uptake for serotonin synthesis, while avocado and pepita folate and B6 act as cofactors in that same serotonin and dopamine pathway.

Ingredients

• 4 skin-on salmon fillets (5 oz / 140 g each)
• 1 cup dry quinoa, rinsed
• 1 (15 oz) can black beans, drained and rinsed
• 3/4 cup raw pumpkin seeds (pepitas), plus 2 tbsp toasted for garnish
• 1 large bunch Swiss chard or lacinato kale, stemmed and roughly chopped
• 1 ripe avocado, sliced
• 1 poblano or green bell pepper, roughly chopped
• 3 tomatillos, husked and quartered (or 1/3 cup canvery salsa verde)
• 1/2 cup fresh cilantro, plus more to serve
• 2 cloves garlic
• 1/2 tsp ground cumin, plus 1/4 tsp for the beans
• 1 tsp kosher salt, divided
• 3 tbsp extra-virgin olive oil, divided
• 1 lime, juiced, plus wedges to serve
• 1/2 cup water or low-sodium vegetable broth

Method

1. Cook the quinoa: combine rinsed quinoa with 2 cups water and a pinch of salt, bring to a boil, cover, and simmer 15 minutes until the water is absorbed; fluff and keep warm.
2. Make the pepita mole: in a dry skillet over medium heat, toast 3/4 cup pepitas 3-4 minutes until they pop and smell nutty, then blend with tomatillos, poblano, cilantro, garlic, 1/2 tsp cumin, 1/2 tsp salt, lime juice and 1/2 cup water or broth until a pourable green sauce forms. Loosen with a splash more water if needed.
3. Warm the beans: heat 1 tbsp olive oil in a small pot, add black beans, 1/4 tsp cumin and a pinch of salt, and simmer 5 minutes, lightly mashing a few beans to thicken.
4. Char the greens: heat 1 tbsp olive oil in a wide skillet over medium-high, add chard, season with a pinch of salt, and cook 3-4 minutes until wilted and slightly charred at the edges; remove.
5. Cook the salmon: pat fillets dry and season with remaining salt. Heat remaining 1 tbsp oil in the same skillet over medium-high, lay salmon skin-side down, and cook 4-5 minutes until the skin is crisp, then flip and cook 2-3 minutes more to just-opaque.
6. Build each bowl with quinoa, black beans and charred greens, top with a salmon fillet, spoon over the warm pepita mole, and finish with avocado, toasted pepitas, cilantro and a lime wedge.