One of the most important dietary elements for maintaining mood is fat, especially omega 3 fats, which can be found in abundance oily fish like salmon.

One portion of this light and tasty dish supplies over 2000mg of DHA, the most useful form of omega 3 fats, and whilst the UK haven’t established advice on how much to eat, other agencies suggest that we need 500mg daily.

In addition, salmon is rich in vitamin B12 and a source of B1, B3 and B6, all of which help in the efficient manufacture of mood enhancing neurotransmitters.

Yogurt contains iodine, which supports optimum thyroid function, whilst cucumber contains yet more B6 as well as folate and magnesium, which can alleviate symptoms of depression.

Roast Salmon, Herb Labneh, Poached Cucumber, Beach Herbs, Salmon Roe

SALMON
Ingredients:
– 500g salmon fillet, organic or wild
– Olive oil
– Salt and pepper
– 2tbsp unsalted butter
Method:
• Heat the oven to 200c
• Score thin lines through the skin of fillet from top to bottom
• Rub the fish with oil and seasoning
• Heat a frying pan over med-high heat with a little more oil
• Cook the salmon skin side down until the sides of the fish start to change colour to a light pink
• Transfer to the oven for 4-5 mins depending on the thickness of the fillet
• Remove from oven and then flip the salmon over
• Add the butter and let it foam, as you baste the fish for 1 minute
• Remove from heat and keep warm

HERB LABNEH
Ingredients:
– 400g Greek yoghurt
– 2tbsp chopped soft herbs, such as parsley, chives, tarragon, chervil, and dill
– 2tbsp olive oil
– Salt and pepper
Method:
• Lay the Greek yoghurt on some muslin or a food safe j-cloth and tie into a ball
• Let it hang overnight, so the excess whey drains off
• The next day it should look like a cream cheese. This is labneh!
• Mix the labneh with the soft herbs, olive oil and season

POACHED CUCUMBER
Ingredients:
– 1 cucumber, peeled
Method:
• Cut the cucumber in half lengthways, then using a spoon, scrape the core out so you have a canoe
• Lay the cucumber down on the cut side, and cut finger size pieces on the bias
• Put the cucumber in boiling water for 10 seconds and then into ice water
• Drain and reserve

BEACH HERBS
Ingredients:
– 150g beach herbs, such as samphire, sea purslane, salty fingers, and sea beets
– Extra virgin olive oil
– Black pepper
Method:
• Pick and wash the beach herbs
• Blanch in boiling water for 30-40 seconds
• Drain and season with the oil and black pepper

ASSEMBLY
Ingredients:
– Salmon roe
– Green herb oil
– Lemon juice
Method:
• Smear the labneh around a large platter, then dress with some herb oil
• Place the salmon on top
• Mix the cucumber with the beach herbs and dress the top of the fish
• Squeeze a little lemon juice over the dish
• Finish with dots of salmon roe over and around

Recipe created by chef and mental health ambassador Andrew Clarke. He is also the co-founder of Pilot Light.