The word “fat” in relation to food usually makes us think of unhealthy dietary choices. However, there is one type that’s the complete opposite of unhealthy: omega-3 fatty acids.
Commonly found in fish, nuts, seeds and plants, omega-3 is crucial in everyone’s diet, with specialists recommending a daily dose of at least 250 mg in adults (source). Omega-3 from food is better absorbed by the body than omega-3 from supplements, which makes the below recipes a great resource for extra energy, combating inflammation, or improving your memory.
11 Tasty Omega-3 Recipes
Move over, kale, purslane is here! This pretty weed packs 600 mg of omega-3 in a cup, making it a favorite for salads in Mediterranean cuisine. We also love it in this refreshing cold soup, with lime and avocado.
Cream of Purslane, Avocado & Lime Soup from In The Mood For Food
Pasta doesn’t have to be a guilty pleasure – it can simply be a pleasure! Opt for whole grain penne and top with omega-3 loaded toppings, such as anchovies, spinach, navy beans, and walnuts.
Penne with Spinach, White Beans and Garlic Oil from Rachel Hartley Nutrition
Red lentils are inexpensive and nourishing, but did you know they’re also a source of omega-3? Paired here with coconut milk, delicious spices and fatty-acid superstar salmon, lentils are a comforting choice regardless of the season.
Fragrant Coconut Poached Salmon with Red Lentils from The Healthy Hunter
Could this decadent lasagna actually be good for you? Despite appearances, yes. Both squash and Fontina cheese are sources of omega-3 fatty acids, but the recipe still has all the comfort food goodness you want from lasagna.
Simple Caramelized Butternut Squash and Kale Florentine Lasagna from Half Baked Harvest
This gluten-free banana bread uses oat bran, flax, and almond flour instead of wheat, and the additional walnuts make it a good choice for those looking to amp up their omega-3 intake naturally.
Walnut and Flaxseed Banana Bread from Hello Veggie
This scrumptious dessert is no bake and gluten free, but it’s also abounding with omega-3: chia seeds, flax seeds, flax oil and walnuts all come together to create the perfect crust and filling to complement seasonal berries.
Coconut-Chia Pie with Seasonal Berries from Craving Greens
This recipe is healthy as can be and also a cinch to make! Omega-3 rich barramundi is poached in an aromatic saffron-tomato broth, then paired with even more fatty acid goodness from the wild rice pilaf.
Poached Barramundi with Burst Tomatoes on Wild Rice Pilaf from Spoontang
Start each day with a good dose of omega-3 fatty acids in the form of this matcha raw granola or “rawnola.” Made with both walnuts and flax seeds, this versatile breakfast staple is perfect for adding to smoothie bowls!
Matcha Raw Granola from Black White Vivid
This simple, light and delicious summer salad packs plenty of omega-3 fatty acids in the form of walnuts and spinach. You can throw it together in 10 minutes, for a light dinner or to serve as an entrée.
Strawberry, Walnut and Goat Cheese Spinach Salad from Minding My Soul
This recipe may be fancy enough for date night, but it sure is easy to put together! Wild salmon is absolutely packed with omega-3, in addition to other good-for-you nutrients, including magnesium, potassium, and vitamin B.
Pesto Baked Salmon from Hello Glow
Good news for vegetarians: omega-3 is not only found in fish! Firm tofu is considered a good source of omega-3, and you’ll love it in this summer-ready power salad, mixed with seeds and greens, and a dressing of miso and almond butter.
Miso-Almond Power Salad with Baked Tofu from Hello Veggie9