7 Tasty Ways to Get More Omega-3s in our Diet

Posted: July 27, 2022 11:12 am

Are you looking to improve your health? Adding more omega-3s to your diet is a great way to start! This nutrient is essential for maintaining heart health, preventing disease, and functioning your brain properly. Luckily, it’s easy to add omega-3s to your diet by incorporating delicious recipes into your routine. We will share eight recipes packed with omega-3s. So, get cooking and enjoy the benefits.

1. Salmon

Salmon is a great source of omega-three fatty acids. It is also delicious and easy to cook. Try this recipe for grilled salmon with avocado salsa.

Ingredients

• Four six-ounce salmon fillets
• One avocado, diced
• One tomato, diced
• One small jalapeño, diced
• One tablespoon of chopped fresh cilantro
• Two tablespoons of olive oil, divided
• Juice of one lime

Instructions

• Combine avocado, tomato, jalapeño, cilantro, and lime juice and set aside
• Brush salmon with olive oil and season with pepper and salt
• Grill for six to eight minutes per side, or until cooked through
• Serve grilled salmon with avocado salsa

This recipe is healthy and flavorful. The combination of fatty fish and fresh salsa is delicious and nutritious. The omega-three fatty acids in salmon will help improve your heart health, while the avocado provides healthy fats essential for maintaining a balanced diet. This dish is easy to prepare and can be enjoyed any day of the week.

2. Tuna

Another great way to get omega-three fatty acids is by eating tuna. Tuna is a light and healthy dish that is packed with protein. This recipe for seared tuna with grapefruit salsa is a delicious and easy way to get your omega-three fatty acids.

Ingredients

• Four six-ounce tuna steaks
• One grapefruit, diced
• One red onion, diced
• One tablespoon of chopped fresh cilantro
• Two tablespoons of olive oil, divided

Instructions

• Combine grapefruit, cilantro, red onion, and olive oil. Set aside.
• Sprinkle the tuna with salt and pepper and heat over medium-high heat
• Serve seared tuna with grapefruit salsa

This recipe is light and healthy. The seared tuna pairs perfectly with the fresh grapefruit salsa. The omega-three fatty acids in the tuna will help improve your heart health, while the grapefruit provides you with antioxidants that are essential for maintaining a healthy immune system.

Ingredients

• One pound ground tuna
• One egg, beaten
• One tablespoon of chopped onion
• One tablespoon of bread crumbs
• One teaspoon of dried oregano

Instructions

Combine ground tuna, egg, onion, bread crumbs, and oregano. Mix well and form into burger patties—grill burgers for four minutes, then serve on hamburger buns with your favorite toppings.

3. Flaxseed

Flaxseed is another plant-based source of omega-three fatty acids. This nutrient-rich seed is also high in fiber and antioxidants. You can add flaxseed to your diet by incorporating it into recipes. One way to do this is by making flaxseed muffins. This recipe for blueberry flaxseed muffins is healthy and delicious.

Ingredients

• One and one-half cups of wheat flour
• One tablespoon of yeast
• One teaspoon of salt
• Two tablespoons of ground flaxseed
• One cup of milk
• Half cup of vegetable oil

Instructions

Combine baking flour, baking powder, salt, and flaxseed. Then whisk oil and milk together and mix all until completely combined. Fill muffin tins three-quarters full and bake at 400 degrees for 15 to 20 minutes, or until golden brown. Let cool before serving.

Do not forget to add flaxseed to your diet if you are looking for a plant-based source of omega-three fatty acids. This recipe for blueberry flaxseed muffins is healthy and delicious. The whole wheat flour, baking powder, salt, and flaxseed combine to create a nutrient-rich muffin. The milk and oil add moisture, while the blueberries add sweetness and color.

Ingredients
• One cup of plain yogurt
• One cup of frozen berries
• Half banana
• One tablespoon of honey
• Two tablespoons of flaxseed
Instructions

Blend all the ingredients until smooth. Enjoy as is, or pour into a bowl and top with your favorite toppings.

4. Chia Seeds

These seeds are another plant-based source of omega-three fatty acids. These nutrient-rich seeds are also high in fiber and antioxidants. You can add chia seeds to your diet by incorporating them into recipes. One way to do this is by making pudding.

Ingredients

• One and one-half cups of milk of your choice
• Half cup of chia seeds
• One-quarter cup of cocoa powder
• One tablespoon of honey

Instructions

Whisk together milk, chia seeds, powdered cocoa, and honey in a bowl. Mix well and sit for about five minutes until the mixture has thickened. Divide pudding evenly among four bowls and enjoy. Like flaxseed, you can add chia seeds to yogurt, smoothies, oatmeal, or baked goods.

5. Walnuts

These delicious nuts are a great source of omega-three fatty acids. They are also high in fiber, antioxidants, and vitamins. You can add walnuts to your diet by incorporating them into recipes or eating them as a snack. This recipe for roasted Brussels sprouts with walnuts is healthy and delicious.

Ingredients

• One pound Brussels sprouts, trimmed and halved
• One tablespoon of olive oil
• Half cup of chopped walnuts
• Add salt and pepper

Instructions

The first step is to preheat your oven to 400 degrees. Next, mix brussels sprouts with olive oil and salt and pepper. Bake for 20-25 minutes, until tender and roasted. Remove from oven and top with chopped walnuts. Serve immediately.

You can also use walnuts to make a healthy and delicious pesto sauce. This recipe for kale pesto with walnuts is healthy and delicious. The kale pesto is a great alternative to traditional pesto sauce, which is high in fat and calories.

Ingredients

• One bunch of kale stemmed and chopped
• Half cup of chopped walnuts
• One garlic clove, minced
• One-quarter cup of olive oil
• One-quarter cup grated cheese (Parmesan)
• Add salt and pepper to taste

Instructions

Combine kale, walnuts, garlic, olive oil, Parmesan cheese, and salt and pepper. Pulse until the mixture is very fine. Put it into a jar or container and store it in the refrigerator for up to one week. Use kale pesto on sandwiches, wraps, salads, or dip. This recipe makes a great healthy, and delicious alternative to traditional pesto sauce.

6. Tofu

Tofu is a great source of omega-three fatty acids. This delicious food is also high in protein and low in calories. You can add tofu to your diet by incorporating it into recipes or eating it as a snack. This recipe for baked tofu with honey mustard sauce is healthy and delicious.

Ingredients

• One block of extra firm tofu was drained and pressed
• A tablespoon of olive oil
• A tablespoon of Dijon mustard
• A tablespoon of honey
• A teaspoon of curry powder
• Add pepper and salt

Instructions

Ensure the oven is preheated to 375 degrees—cut tofu into about one-inch cubes. Whisk together olive oil, Dijon mustard, honey, curry powder, salt, and pepper. Add cubed tofu to the bowl and toss to coat. Bake for 25 minutes, and then let cool for five minutes before serving. Serve with honey mustard sauce.

You can also use tofu to make a healthy and delicious salad. This recipe for Chinese chicken salad with tofu is healthy and delicious. The Chinese chicken salad is a great alternative to traditional salads, which are often high in fat and calories.

Ingredients

• One block of extra firm tofu was drained and pressed
• One tablespoon of olive oil
• A tablespoon of sesame oil
• A garlic clove, minced
• A teaspoon of ginger, minced
• Half cup of shredded chicken
• Three green onions, thinly sliced
• One head of iceberg lettuce, chopped
• One carrot, grated

Instructions

Over medium heat, heat the olive and sesame oil. After that, add ginger and garlic and cook until fragrant. Add tofu and cook until browned. Remove from heat and add shredded chicken, green onions, iceberg lettuce, and grated carrot. Serve immediately.
This recipe for Chinese chicken salad with tofu is healthy and delicious. The salad is packed with flavor and is a great alternative to traditional salads.

7. Oysters

Apart from being a great source of omega-three fatty acids, this delicious food is also high in protein and low in calories. You can add oysters to your diet by incorporating them into recipes or eating them as a snack. This recipe for baked oysters with honey mustard sauce is healthy and delicious.

Ingredients

• One dozen oysters, shucked
• One tablespoon of Dijon mustard
• One tablespoon of honey
• One teaspoon of curry powder
• Add pepper and salt

Instructions

First, the oven must be preheated to 375 degrees. Whisk together Dijon mustard, honey, and curry powder in a small bowl, then season with pepper and salt. Place oysters on a baking sheet with parchment paper lining and spoon the honey mustard sauce over the top. Bake for about 15 minutes or until the oysters are cooked through. After removing them from the oven, let them cool for five minutes before serving. Serve with honey mustard sauce.

Conclusion

These are eight great sources of omega-three fatty acids. By incorporating these foods into your diet, you can increase your intake of this important nutrient. Omega-three fatty acids are essential for good health and can help to protect against heart disease, stroke, and cancer. So, make sure to include them in your diet.

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