Omega 3 Recipes

Posted 5th October 2015 by Rob Hobson, Healthspan's Head of Nutrition

The benefits associated with the Omega 3 fatty acids DHA and EPA are well understood, playing an important role in brain, heart, eye and joint health. Despite this, we often fail to reach the government target of two portions of fish a week. Omega 3 supplements provide a convenient means of plugging the gaps in your diet, but it is always best to take a food first approach.

To help you do just that registered dietician Robert Hobson has put together two quick and delicious recipes packed full of omega 3.

Fresh tuna steak with avocado and toasted pumpkin seeds

Serves 2

600 calories per serving

  • 1 tsp pumpkin seeds
  • 2 avocados
  • ½ lime, juiced
  • 2 large vine tomatoes, seeded and finely chopped
  • ½ red onion, finely diced
  • Small handful of coriander
  • ½ red chilli, finely chopped
  • Salt
  • Pepper
  • 2 fresh tuna steaks, about 150g each
  • 2 tbsp extra virgin olive oil

1.  Toast the pumpkin seeds in a dry pan and set aside to cool

2. Scoop out the flesh of one avocado and blend until smooth

3. Add the chopped flesh of the other avocado along with the lime juice, tomatoes, red onion, coriander and chilli then season

4. Stir the toasted seeds through the guacamole

5. Heat a small frying pan with a little oil and add the tuna steaks cooking to taste

6. Serve each tuna steak with half the guacamole then drizzle with olive oil

Rich source of potassium, folate, selenium, vitamin D, C and B complex.

Cajun salmon with avocado and spinach salad

Serves 2

400 calories per serving

For the salmon

  • ½ tbsp smoked paprika
  • 1 tbsp ground cumin
  • ½ tbsp ground coriander
  • 1 pinch of dried chilli
  • 1 garlic clove, finely chopped
  • Sea salt
  • Ground black pepper
  • 2 large skinless salmon fillets, about 150g each
  • Extra virgin olive oil  

For the salad

  • 150g baby spinach
  • 1 handful of coriander, finely chopped
  • 1 handful of mint, finely chopped
  • 1 handful of flat leaf parsley
  • ½ small red onion, finely chopped
  • 2 avocados, peeled, stone removed and flesh cut into chunks
  • 1 tbsp sunflower seeds
  • ½ lemon, juiced
  • 1 tbsp Extra virgin olive oil
  • Sea salt
  • Ground black pepper

1. Preheat the grill to medium/high.

2. Place the spices in a bowl with the garlic, salt and pepper then combine well. Rub the salmon with a little olive oil and then add to the bowl and fully coat with the spices.

3. Place the coated salmon on a greaseproof baking sheet and cook under the grill for 4 minutes each side until tender.

4. Whilst the salmon is cooking, prepare the salad. Add all the salad ingredients in a large bowl and combine.

5. Serves the salmon with a generous helping of salad.

Rich in omega 3, potassium, selenium, vitamin D, B6. B12 and C.

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