Recipes full of omega-3

Omega-3 fatty acids are essential nutrients for heart and brain health. Incorporating omega-3 rich foods into your meals can be an easy way to improve your diet and reap the health benefits.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are generally associated with promoting healthy heart function. They can help reduce the risk of heart disease by regulating triglyceride levels and supporting vascular health.

EPA and DHA are important building blocks for the development and maintenance of brain function. They contribute to neuronal signalling and support cognitive function, which can help to improve memory and mental clarity.

EPA and DHA have known anti-inflammatory properties that can help reduce inflammation in the body. This can help reduce the risk of chronic inflammatory diseases and promote overall health.

For these reasons, today we would like to introduce you to a simple and delicious recipe for an omega-3-rich dinner. Grilled salmon with avocado salsa.

• 2 salmon fillets (400 g)
• 2 ripe avocados, diced
• 1 tomato, diced
• 1/4 red onion, finely chopped
• juice of one lime
• 2 tablespoons chopped coriander
• Salt and pepper to taste
• Olive oil or butter for frying (if pan-frying)

1) For the avocado salsa, mix the avocados, tomatoes, red onion, lime juice and chopped coriander in a bowl. Season to taste with salt and pepper.
 

2) Season the salmon fillets with salt and pepper.
 

3) For the grill version: Preheat the grill and grill the salmon fillets for about 4-5 minutes per side until cooked through.
For the pan version: Heat a pan over a medium heat and add olive oil or butter. Place the salmon fillets skin side down in the pan and fry for about 4-5 minutes until the skin is crispy. Carefully turn and fry for a further 3-4 minutes on the other side until cooked through.
 

4) Serve the grilled or fried salmon with the avocado salsa.

Discover more quick and omega-3-rich dinner ideas on our Instagram channel! With these simple recipes, you can easily integrate omega-3 into your diet and enjoy delicious and healthy meals at the same time.

Looking for a quick and omega-3-rich breakfast? Our recommendation - a delicious, vegan porridge recipe.