For the first time ever, the 2015 edition of the Dietary Guidelines for Americans are recommending that we eat certain foods to optimize brain health.

I can certainly attest that my brain fog has grown thicker with motherhood, and I experience a wider range of emotions trying to manage the moods of my two mini-mes. I am not alone, as about 10% to 15% of women experience depression during pregnancy, and up to one in five new mothers deal with postpartum depression

Whether you battle the occasional bad mood or have been diagnosed with clinical depression, the type of fats you eat can have a real impact on the health of your brain.

Clear evidence supports the need to enjoy more omega-3 fats, which can be found in fatty fish, like salmon, trout and tuna and to minimize foods rich in saturated and trans fats.

I am on a constant hunt for fish recipes that the whole family will love – and this Parmesan & Pesto topping seems to currently be doing the trick (for at least 3 out of 4 family members).

Serve fish at least twice a week to keep both mommy and the rest of the family’s brains both happy & healthy.

Parmesan and Pesto Encrusted Fish

Ingredients:

Sauce:

  • ¼ cup light mayonnaise
  • ¼ cup plain Greek yogurt
  • 1 T. store-bought pesto
  • 1/8-cup Parmesan cheese
  • 1 T. lemon juice
  • 1/3 cup finely chopped onion

Topping:

  • 1 slice bread toasted (1/2 cup breadcrumbs)
  • 4- 4 oz. pieces fish

Directions:

  1. Preheat oven to 400°F.
  2. Place fish, in a lightly greased 9×13 baking dish.
  3. In a bowl, combine mayonnaise, yogurt, pesto, onion, cheese, lemon juice. Mix until a thick paste is formed.
  4. Spread mixture evenly over fish filets, then top with toasted bread crumbs.
  5. Bake for about 10 minutes, or until fish is flaky.
  6. To finish cooking, place fish under the broiler, for another 2-3 minutes, or until fish is golden brown.

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.