Omega-3-Rich Recipes (Guess What? They’re Not All Fish)

by in Healthy Recipes, July 12, 2013

spinach salad with pomegranate
Just about everyone could benefit from eating more of omega-3s, an essential fatty acid. Here are some delicious ways to up your intake.

The Guidelines
Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, canola oil and soy. So there are lots of options when it comes to getting more of these healthy fats! That’s good news, since omega-3s are beneficial to the brain and cardiovascular system and promote skin and eye health. Omega-3s also have anti-inflammatory properties.

The current recommendations for omega-3 intake may vary depending on the type. The ALA form (mostly from plant based foods) ranges from 1.1 to 1.6 grams per day for men. The other types EPA and DHA (more plentiful in fish and other animal products) the daily range is 0.3-0.5 grams and 0.8-1.1 grams, respectively.

The Recipes

#1 Green Tea Poached Salmon with Ginger Lime Sauce
Fresh salmon is one of the best sources out there; this low mercury fish has more than 650 milligrams of omega-3 per ounce.

Percent daily recommended amount of omega-3 = 281% (men), 409% (women)

#2 Salmon Cakes with Creamy Ginger Sauce
Canned salmon offers an affordable way to eat more of this good-for-you fish.

Percent daily recommended amount of omega-3 = 155% (men), 225% (women)

 #3 Tuna and Green Bean Salad
The oil-packed tuna in this recipe has a tremendous amount of flavor, so a little goes a long way.

Percent daily recommended amount of omega-3 = 18% (men), 25% (women)

# 4 Herbed Tuna Steaks
Intimidated about cooking fresh fish? This simple recipe will save the day.

Percent daily recommended amount of omega-3 = 20% (men), 29% (women)

#5 Oatmeal Flax Chocolate Chip Cookies
Adding omega-3 rich flaxseeds to cookies adds flavor and texture too.

Percent daily recommended amount of omega-3 = 16% (men), 28% (women)

#6 Super Food Spinach Salad with Pomegranate Glazed Walnuts (above)
The ½ cup of walnuts in this recipe adds more than 5.3 grams of omega-3s.

Percent daily recommended amount of omega-3 = 84% (men), 122% (women)

#7 Grilled Plums with Spiced Walnut Yogurt Sauce
Adding walnuts to desserts as well as savory dishes can help boost your omega-3 intake.

Percent daily recommended amount of omega-3 = 55% (men), 80% (women)

#8 Vegan Pie Tart
The canola oil in this crust delivers a hefty dose of omega-3 fats.

Percent daily recommended amount of omega-3 = 53% (men), 94% (women)

Tell Us: What are your favorite sources of omega-3s?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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