Food / Wellbeing

Jacqueline Alwill’s recipe for brain food

Pan-fried sesame salmon with teriyaki greens combines all my favourite flavours with crunch, comfort and nutrients, made to make you feel good. Why feel-good food? Because the fats (EPA / DHA) present in salmon and other fatty fish (trout, tuna, mackerel), avocado and sesame fuel our brain and support the production of our mood regulating hormones such as serotonin. If I could choose one meal to eat for the rest of my life this would be it.

Pan-fried sesame salmon with teriyaki greens
Serves 2
GF : DF : SF


2 160-180g piece salmon (can also use ocean trout)
1 small head bok choy, trimmed, and leaves pulled from root
1 bunch broccolini, trimmed and cut in half
1 medium (150g) zucchini, noodled
2 spring onions
2 teaspoons sesame seeds, toasted
1/2 avocado, sliced
1 teaspoon coconut oil, for frying
Fresh herbs to garnish

Teriyaki Sauce

2 teaspoons sesame oil
2 teaspoons mirin
2 teaspoons apple cider vinegar
2 teaspoons tamari


Make the teriyaki sauce by whisking ingredients together in a small bowl.

Heat a frypan on medium to high heat, add coconut oil and sear salmon on each side quickly, before returning salmon skin-side down and cooking for approximately six to eight minutes (depending on thickness of fish and how you like it cooked).

Once salmon is cooked remove from pan, cover and set aside whilst cooking the vegetables. Turn the heat up to high, add one tablespoon of water to the pan and then the bok choy and broccolini. Cook, tossing the vegetables for three to four minutes.

Remove from pan and arrange in bowl with raw zucchini and avocado. Drizzle teriyaki sauce over the vegetables, top with the salmon, sprinkle with sesame seeds and serve.

Jacqueline Alwill is a qualified, practicing nutritionist, author of Seasons to Share and director at The Brown Paper Bag.