Omega 3 is one of the essential fats that your body needs for good health. You can derive these fats from your daily diet. These polyunsaturated fats are known to provide several unique benefits for the body.
Unfortunately, many people can not get sufficient amount of Omega 3 fatty acids. That is because some people are not keen on eating fatty fish. There is also a misconception that a healthy diet does not taste very good. This is not true because delectable recipes that contain high amount of essential fatty acids are available for everybody. The good news is that these recipes are easy to prepare.
Delicious Fish-Based Omega 3 Recipes
There are dozens of fish species that are very rich in n-3 fatty acids. So it is really not difficult to find a fish recipe that is both delicious and nutritious. Here are some good fish recipes that contain rich amount of Omega 3.
1. Tuna Salad Mediterranean Style
This recipe consists of tuna and beans. It is high in fiber with good amount of proteins. Most importantly, it contains rich amount of essential fatty acids. The dish can be spiced up by adding pepper and cayenne.
To prepare this tuna salad, you need to mix six ounces of tuna with 19 ounces of beans. Any type of soybean can be used such as chickpeas, kidneys beans, or black eyed peas. After mixing the tuna and beans, you may now add red pepper, onion, parsley, rosemary, and iodized salt. Dress this salad with extra virgin olive oil or flaxseed oil.
2. Grilled Salmon with Red Pepper
Salmon is an excellent source of Omega 3 fatty acids (intersting to know is that the Danish commonly refer to it as Omega 3 mad). The good thing about salmon is that you can prepare it in any way you want. This grilled salmon recipe is perfect for dinner and you can prepare it in 35 minutes.
What you need is half kilo of wild caught salmon. You should fillet it and cut into four portions. Then mix almonds, red pepper, tomatoes, onions, garlic, and extra virgin olive oil or flaxseed oil in a food processor. Thoroughly blend the ingredients until they turn liquid. Coat the salmon with the mixture then grill over medium heat.
Other Omega 3 Inspired Recipes
If you get tired of fish recipes, you can simply switch to beans and vegetable salads. Remember that some beans contain high amounts of Omega 3. You can prepare a black bean and corn salad. Just mix cooked black beans and corn and dress it with flaxseed oil. This is a good appetizer or a side dish.
The key to get sufficient amount of Omega 3 is to focus your diet on fish and beans. Of course, you need to include other food groups in your daily diet so you can enjoy a balanced meal. Omega 3 fatty acid is essential for your body’s health. Make sure that you will eat four servings of fish each week and include beans, flaxseed, olive oil, and nuts in your daily diet.