If you didn’t know, Omega-3s fatty acids are some of the most useful acids you can absorb from foods. Omega-3s studies show that they can help with depression, help with stiffness of joints and boost your brain’s defences against certain diseases such as Alzheimers.
So what are some of the best foods you can consume in order to obtain some of this magic ingredient? Fish. Fish oils contain an abundance of Omega-3 fatty acids and having some fish dishes in your diet could really improve your healthy lifestyle. As with any foods, you want to eat them moderately. We have compiled a little list of dishes which contain plenty of fish that you could incorporate into your diet.
Very simple to make and also very cheap. Tuna has high amounts of omega-3 and so you could have any kind of tuna dish you like. Personally I enjoy Tuna Pasta because it can be eaten during lunch, dinner and on the go. Tuna chunks or Tuna steak is fine too.
Salmon can be quite high in price, but it’s also very easy to incorporate into your diet. You can have it alongside some bread and cheese, or add it as a side to a variety of meals. The best salmon is wild, rather than farmed, as the wild contains more omega-3.
Mackerel also have amounts of omega-3. I normally have mackerels during lunch, but they can be used for dinner too. I recommend serving them with some baby potatoes or beetroot salad. The price of mackerel varies, but most supermarkets should have them for you. You want them to be filleted and boned.
Sardine sandwich anyone? Or how about a sardine soup? Sardines are particular juicy during the winter and anything from Portugal, Spain or somewhere hot should give you a great quality fish. Very high in Omega-3 fatty acids and are some of the tastiest fishes.
If you’re not a big fish fan, you can also consume Omega-3 fatty acids by eating Walnuts and Soybean oil. You can also buy supplements for Omega-3 but we recommend getting them by eating proper foods.
So now that you have some good ideas for foods, I hope you’ll be getting all the omega-3 you need. It is recommended to consume omega-3 foods up to 3 times a week, so you shouldn’t worry about eating too much fish!
Here is an interesting Salmon recipe:
- 4 (5 ounces each) salmon fillets
- 2 teaspoons olive oil plus 2 tablespoons
- Salt and freshly ground black pepper
- 3 tomatoes, chopped, or 1 (14-ounce) can chopped tomatoes, drained
- 2 chopped shallots
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Preheat the oven to 400 degrees F.
- Sprinkle salmon with 2 teaspoons olive oil, salt, and pepper. Stir the tomatoes, shallots, 2 tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.
- Place a salmon fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to form a spiral shape. Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed. Place the foil packet on a heavy large baking sheet. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet. Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.
- Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/salmon-baked-in-foil-recipe.html#lightbox-recipe-video?oc=linkback