MIND-full Monday: Mediterranean Pan-Seared Salmon & Green Bean Medley

Welcome to another MIND-full Monday where I show you what is cooking in my kitchen, in line with Dr. Martha Clare Morris’  MIND diet. As always, if you’re curious about why I choose to showcase meals in line with this diet or want to know more about the research conducted by the Rush Memory and Aging Project, read my previous post, Why I MIND.

Today, I’m so tired and I just don’t want to cook. Do you ever feel like this? Me too. But that doesn’t mean you have to sacrifice taste, cash or nutrition. Today’s meal is a super-easy, from-the-freezer meal that takes 20 minutes from start to finish and can feed 4 for under $3.00 per plate (at least, at the prices I bought these items for).




The Details

Serves: 4 people

(if you’re just a married duo like us, this will wind up making 2 meals)


Total Cost:  $11.25 (includes $13% HST)

High Liner Pan-Sear at $6.99 per 4-filet box (I used a $1.00 off coupon) ; Green Giant Bean + Carrot Medley at $2.97 per bag


Total Time: 20 minutes







Mediterranean Pan-Sear Salmon

Adapted from the instruction on the High Liner Pan-Sear Salmon box:

  • Preheat oven to 425° F
  • Bake for 15-20 minutes
  • Turn half-way

*For a crispier taste, broil on HIGH for 1-2 minutes


Green Bean + Carrot Medley

Follow the instructions on the bag. I would normally adapt the instructions here to display the ease of this, but taking veggies from frozen to plate-ready is very easy and something I assume you already know how to do (plus, this bag is already in the recycling bin so there’s nothing that I can adapt from at the moment). I threw mine in a pot of water on medium heat and let the veggies boil for 15 minutes. They were ready by the time the salmon was cooked.





How It Fits MIND

This meal satisfies a requirement of at least 1 serving of fish per week.

The vegetable medley (green beans and carrots) are included in the category of “Ten Brain-Healthy Food Groups”.

The green beans also satisfy one serving requirement for beans 3-4x per week.



Dreaming of Pan-Seared, Wild Pacific Salmon…




And voila, you have your meal without all of the hassle of trying to think about prep, measuring ingredients or coordinating wait times. I love convenience meals. This meat/veggie combination is actually my go-to for lazy days when I really, really don’t feel like cooking, but know I need to get a solid meal into my body. I like the taste of this particular High Liner salmon because it can get as crispy and you like it, without feeling fried and unhealthy. The Mediterranean flavor (specifically the tomato flavor) is also not overwhelming in the slightest, which can be the case with frozen flavors at times.

Like this meal idea? Be sure to check out our weekly feature of MIND-full Mondays for more meal ideas from my kitchen that follow the MIND diet criteria. Browse through our entire collection of recipes on the Nesting with the Nelsons Pinterest page!

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