4 Omega-3 Packed Recipes


4 Omega-3 Packed Recipes


By Natalie Rizzo, MS, RD, contributing blogger

While the concept of “healthy fats” has become more commonplace, many consumers are still skeptical of the high fat and calorie content in foods like avocados and nuts. However, recent research proves even further that these foods are worth adding to your diet. A new study published in JAMA Internal Medicine found that eating foods rich in omega-3 fatty acids, like salmon, trout, tuna, sardines and anchovies, may help lower your risk of death of heart attack by 10 percent.

The study examined 45,637 individuals from 16 countries and found that participants who had higher concentrations of seafood and plant-based omega-3s in their blood were 10 percent less likely to die from heart attack compared with those who had lower omega-3 concentrations. Omega-3’s are essential fatty acids, which are needed for blood clotting, digestion, muscle activity, and cell division and growth. Because the body cannot make omega-3’s, the only way to get them is through eating nuts, leafy greens and fatty fish, such as salmon, trout, tuna, sardines, and anchovies.

With this new research, there’s no better time to add more fatty fish to your diet. Here are delicious omega-3 packed fish recipes from fellow dietitians for you to try!


Roasted Salmon with Almond and Citrus Gremolata by Katie Cavuto, RD of Nourish.Breathe.Thrive

This Roasted Salmon is not only loaded with healthy fats, but it’s a simple, everyday dinner that you can whip up in less than 15 minutes. And, it has a fun new cooking word—gremolata! Traditionally, a gremolata is a topping or condiment that is comprised of chopped parsley, lemon zest and garlic.

Cedar Plank Trout with Asian Guacamole (pictured above) by Rachael Hartley, RD of Avocado A Day Nutrition

There’s probably no nutrient more intensely studied for its role in brain health than omega 3 fats, which makes this trout a good mood food! In this recipe, fatty trout soaks up delicious flavors from the cedar plank and smokiness from the grill. Guacamole spiked with Asian flavors from ginger, lime, mint and cilantro adds a burst of fresh flavor and creaminess.













Pasta Puttanesca with Anchovies by Judy Barbe, RD of Live Best

Anchovies are high in omega-3 fatty acids and glutamate, an amino acid that adds a rich savory flavor to foods. Scared of anchovies? Don’t be! Unlike a bigger fish, anchovies nearly disappear in a sauce. This Pasta Puttanesca is packed with robust and flavorful ingredients, and it can be made in 30-minutes or less.



Watercress Sardine Tea Sandwiches by Serena Ball, MS, RD of Teaspoon of Spice

Sardines are another omega-3 packed small fish. Good-quality sardines (like King Oscar) are surprisingly less fishy tasting than most tuna, so they work perfectly in this sophisticated Watercress and Sardine Tea Sandwiches.


Natalie Rizzo, MS, RD is a NYC based Registered Dietitian and the owner of Nutrition à la Natalie Specializing in sports nutrition, Natalie helps busy, active people live their healthiest lives with her realistic and simplistic approach to nutrition.  Natalie writes for a variety of food and nutrition publications, such as Fitness Magazine, Women’s Running, Eating Well and Food & Nutrition Magazine. To read more from Natalie or to try some of her recipes, visit her blog, follow her on Twitter or like her page on Facebook.

1 Comment
  • Serena
    Posted at 09:47h, 12 September Reply

    Thanks for the overview of this important study. And thanks for including my Sardine Tea Sandwiches!

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