This week is Brain Awareness Week, and we wanted to share one of The Colony ER Hospital’s favorite Mind Diet recipes to celebrate. The Mind Diet is a series of guidelines for your family’s diet that promote brain health and help to prevent conditions like Alzheimer’s later in life. Incorporating some of these techniques into your meal prep can do wonders to improve your brain’s health.

This recipe is a quick and delicious way to get some brain health into your weekly dinners. Fish is one of the best proteins for the brain, and the natural oils it has help to promote brain health. Poaching your salmon is a wonderful way to give it a lot of flavor without adding extra grease or over salting the seasoning, keeping this dish light and fresh. The simple yogurt sauce is a delicious new way to get the herbaceous flavor of a cream sauce, but without all of the heavy fats.

Serve this salmon with some roasted vegetables or greens, and your Mind Diet Dinner will be too good to resist!

Serves: 3-4


  • 1 ½ pounds Salmon cut into four equal parts
  • 1 leek, chopped
  • 2 sprigs, plus 1 tablespoon of fresh dill
  • 4 sprigs of fresh thyme
  • ½ cup dry white wine
  • ½ cup water
  • 1/3 cup of plain yogurt (Greek low-fat yogurt preferred)
  • Salt & white pepper to taste

First, lightly season the salmon with salt and white pepper. Place water and wine in a skillet with the leeks, sprigs of dill and thyme. Heat to a light simmer and place the salmon skin side down in the skillet and cover.

Reduce heat and allow the fish to poach in the liquid for 8 – 10 minutes.

While the salmon cooks, stir the remaining tablespoon of dill with the yogurt. Once combined, add a small amount of the poaching liquid from the pan and whisk until combined well into a creamy sauce.

Serve with a light salad and enjoy!

Nutex Health, Inc. supports you and your family’s health. Come visit The Colony ER Hospital or any one of our concierge-level freestanding facilities for the emergency care you deserve, 24 hours a day, 365 days a year.



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