21 OMG Omega-3 Recipes

Dig into these tasty heart-healthy dishes.

OMG! Craving healthy foods that change how the body works and feels? Omega-3 fatty acids are essential nutrients, responsible for numerous functions within the body (essential means the body can’t create enough of the substance on its own—we must get it through food).

There are several types of omega-3s, including ALA, EPA, and DHA. These fatty acids help the body control blood clotting as well as build cell membranes within the brain [1]. They’re probably best known for their ability to lower LDL (bad) cholesterol and reduce inflammation linked to heart disease.

While omega-3 supplements are available, there are also plenty of ways to naturally add this heart-healthy substance to your diet. Good dietary sources include salmon, walnuts, and dark, leafy greens. But when it comes to these fatty acids, the top dog is the humble flax seed. Just two tablespoons deliver 133% DRI (dietary reference intake) [2].

Omega-3 Recipes

Omega-3 fatty acids provide numerous health benefits, including the ability to construct cell membranes in the brain, govern vital bodily activities such as blood clotting, protect against heart disease and stroke, and even improve skin attractiveness. Add them to your diet with these delicious dishes to improve your general health, mood, and even appearance. 

omega-3 recipes are easy to prepare and good for weight loss due to their high content of healthy fats. Omega-3s are also a great source of vitamins and minerals, which can further help with weight loss. Plus, omega-3s can help reduce inflammation, which can lead to better overall health.

Our collection below includes recipes rich in omega-3 foods that help make you healthier, enjoy these delicious omega-3-packed meals and snacks!

1. Black Pepper and Walnut-Crusted Chicken Breasts
Walnuts are one of the top sources for omega-3 fatty acids, making this recipe a smart choice when you want a natural way to get more of this essential nutrient. Learn more in Falling in Love with a Nut- The Health Benefits of Walnuts.  

2. Chicken Salad Sandwich with Bok Choy, Red Grapes, and Walnuts
This recipe is doubly-awesome for your heart’s health. You’ll benefit from omega-3s and other good-for-you ingredients while avoiding the unhealthy fats found in typical chicken salad recipes.

3. Orange Glazed Salmon with Wilted Kale
Salmon is rich in omega-3 fatty acids, but did you know kale is a great source, too? Kale offers a type called ALA, which has been linked to a reduced risk of depression [3].  

4. Herbed Salmon with Broccoli Bulgur Pilaf
We love this meal because it’s simple to prepare and the salmon provides heart-healthy fatty acids.

5. Blackened Sockeye Salmon
Get your omegas on with this delicious dish, which has plenty of spices and a nice crispy texture. It’s also a simple-prep recipe, so it’s a smart choice even for busy weeknights.

6. Spicy Grilled Tofu with Szechuan Vegetables
Tofu is another great option for omega-3 recipes. Just four ounces has about 28% DRI [2]. Try tofu in this healthy entrée.

RELEVANT: 4 Foods to Eat for a Healthy Heart

7. Blueberry Banana Smoothie
This smoothie, which is made with tofu, is a nice way to add an omega-3 boost to your diet. It’s easy to whip up and makes a healthy breakfast, snack, or post-workout refresher.

8. Pineapple Breeze Smoothie
A slice of tofu adds fatty acids to this tasty smoothie, which will remind you of a day at the beach.   

9. Healthy Shrimp Stir Fry
When it comes to omega-3 recipes, shrimp dishes are a delicious option, offering a nice change of pace from typical fish meals.

10. Slow Cooker Jambalaya with Chicken and Shrimp
Love crockpot cooking? Heart-healthy ingredients? Spicy dishes? Then this recipe will hit the spot, making your tummy and your heart happy.

RELEVANT: Fantastic Fats- The Good, The Bad, and The Omegas

Grilled or Roasted Shrimp

11. Roasted Shrimp
Whether you serve this with whole wheat pasta, quinoa, or even as a chicken alternative in these Soft Tacos, you’ll enjoy sinking your teeth into this shrimp recipe.

12. Flax and Apple Raisin Oatmeal
A little flax goes a long way toward nourishing your ticker. This easy breakfast, which bakes in about an hour, is a smart way to get your omega-3s first thing in the morning.

13. Pick Me Up Breakfast Smoothie
Flax seeds make this a great option for incorporating heart-healthy ingredients into your routine.   

14. Mediterranean Zucchini Noodles with Sardines
This dish, from Melissa J., is a yummy light lunch or dinner. Sardines are a very good source for omega-3 fatty acids, with a 3-ounce serving delivering about 61% DRI [2].

15. Brussels Sprouts Smothered in White Sauce
Dark green veggies are another source of healthy fatty acids, and the Brussels sprout has higher levels than most of its counterparts. One cup contains about 11% DRI [2]. Enjoy them in this delish side dish.

16. Roasted Brussels Sprouts
Garlic and onion powders add a dash of spice to this side dish.

RELEVANT: Top 10 Good Mood Foods 

17. Brussels Sprouts and Mushroom Ragout with Crispy Quinoa
Don’t let the long title scare you off—this recipe isn’t as complex as it sounds. Brussels sprouts add a dose of good-for-you fatty acids to this dish, which is rich in veggies and plant-based protein.

18. Cheesy Garlic Cauliflower Bread Sticks (Gluten-Free, Grain-Free)
From Christi at Mom, What’s for Dinner, this recipe delivers omega-3s through cauliflower, which has about 9% DRI per one-cup serving [2].  

19. Cauliflower Stir Fry
Yes, stir fry. The heart-healthy cauliflower in this quick-prep dish is broken down into rice-sized pieces with a food processor.  

20. Spinach and Bean Burrito Wrap
Spinach is a good source for omega-3 fatty acids, with one cup delivering about 7% DRI [2]. Get heart-healthier with this tasty twist on a family favorite.

21. Citrus and Spinach Salad with Creamy Lemon Dressing
You’ll enjoy this light lunch or dinner option, which offers omega-3s via spinach. The dressing is yogurt-based for a lush, but nutritious, alternative to processed dressings.

Include these omega-3 recipes in your meal planning. Your heart—and the rest of your body—will thank you.

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Sources

[1] Harvard

[2] WHFoods

[3] NIH Library of Medicine

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