A white plate topped with fish and asparagus
November 13, 2023
A white plate topped with fish and asparagus

Brain Healthy Ingredients: Cold water fish, Cucumbers, Yogurt

Serves: 4

Arctic Char is a fish that falls somewhere between salmon and trout in both flavor and texture. It’s a terrific source of Omega-3 fatty acids!

If you can’t find arctic char, you can substitute salmon or red snapper in the recipe.


  • 1/2 cup plain Greek yogurt
  • 1/4 cup peeled and finely chopped cucumber
  • 2 Tablespoons chopped fresh cilantro
  • juice of 1 lime
  • 2 teaspoons olive oil
  • 4 arctic char fillets, about 5-6 oz each
  • lime wedges for serving
  • salt and pepper


  • In a small bowl, combine yogurt, cucumber, cilantro, and lime juice. Season with one or two large pinches of salt.
  • Heat olive oil in a nonstick saute pan over medium high heat. Season fish fillets with salt and pepper on both sides. When oil is hot, add fillets to pan in a single layer.
  • Cook about 3-4 minutes per side, until cooked through.
  • Remove fillets to serving plate and drizzle sauce over the top. Garnish plate with lime wedges.