Brain Food Recipe: Oven-Roasted Cod

Image courtesy Flickr/Rool Paap

Many people are intimidated by the thought of cooking fish. But oven roasting is a simple way to get it right every time. Cod is a wonderful source of complete protein and is especially high in tryptophan. Studies of this amino acid, the basic ingredient for making serotonin, show that it can help some people ditch the blues or with PMS. Instead of a supplement, cod is nature’s top food source. You also get plenty of essential vitamins B12 and B6, plus lots of EPA and DHA omega-3s, which are vital to heart and brain health. Cod is also full of selenium, which is needed for proper thyroid function and to make one of our most powerful intrinsic antioxidants, glutathione.

Please share your recommendations for brain food side dishes below.

Serves 4
Prep time: 10 minutes. Cook time: 18-22 minutes.


3 pats butter
4 medium fillets cod
1 cup white wine
2 tablespoons olive oil
3 cloves garlic, finely diced
½ teaspoon salt
3 sprigs tarragon
Freshly ground black pepper (optional)


Preheat the oven to 300 degrees. Smear 1 pat of butter in the bottom of an ovenproof baking dish. Place fillets in the dish, skin side down. Pour the wine over the fish. Drizzle with olive oil, sprinkle on the garlic, then add the salt and pepper, if using. Place the tarragon on top of the fish. Cook covered in the oven for 18 to 22 minutes, until flaky.

As seen in The Happiness Diet

Drew Ramsey, MD

Drew Ramsey, M.D. is a psychiatrist, author, and farmer. He is a clear voice in the mental health conversation and one of psychiatry’s leading proponents of using nutritional interventions. He is an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons.

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