This recipe is inspired by the seasonal changes that happen late in the year, and the resulting lack of natural sunlight. As the days grow shorter and the sunlight scarce, I know many of us start to feel the effects of Seasonal Affective Disorder, with its pesky brain fog, sleep woes, and mood dips. So, I thought, why not cook our way to a brighter mood? That’s where this Salmon & Creamy Spinach with Mushroom Sauce Recipe comes into play. It’s not just a delicious recipe; it’s a mood lifter, packed with vitamins and amino acids that can help tackle those fall and winter blues. Imagine tender salmon nestled in the most amazing creamy sauce, mingling with fresh spinach and earthy mushrooms – it’s the perfect dish to light up your dining table. And the best part? It makes for a fabulous main course!

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 whipping cream
• Salt and pepper

How to Make this Salmon & Creamy Spinach with Mushroom Sauce Recipe

1. Pat the fresh salmon fillets very dry on both sides. Season with salt and pepper. Heat large skillet over medium-high heat with just 2 tablespoons of olive oil. When hot, place salmon skin side down. Cook for 2-3 minutes, until the skin is crispy. 
2. 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. 
3. 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. 
4. 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. 
5. 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 health 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 grocery store 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! 

Is this dish considered a healthy option given the heavy cream and oil used?
Yes, this dish can still be part of a healthy diet. Salmon is rich in healthy fats, and the spinach adds a nutritious punch. If you’re watching your fat intake, consider using a lighter cream alternative or less oil.

What are some good side dishes that complement this salmon recipe?
Sautéed cauliflower rice or brown rice make excellent sides for this dish. They not only complement the flavors but also turn it into a hearty, well-rounded meal.

Can I use garlic powder instead of fresh garlic in the recipe?
While fresh garlic gives the best flavor, garlic powder can be used as a convenient substitute. Be sure to adjust the quantity to your taste preferences.

Could I add fresh parsley or other herbs to the recipe?
Fresh parsley or other herbs like dill or chives are fantastic additions. They can be stirred into the sauce or used as a garnish, adding a fresh, aromatic quality to your dish.

How well does this dish keep if I have leftovers?
Leftover salmon with creamy spinach and mushroom sauce can be stored in the refrigerator and is best enjoyed the next day. Reheat gently to maintain the flaky texture of the salmon.

More Recipes to Beat Seasonal Affective Disorder

• Roasted Squash, Kale & Feta Salad with Walnut Vinaigrette Recipe
• Healthy Turkey Stroganoff Recipe

 

 

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