21 OMG Omega-3 Recipes

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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.

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Brussels Sprouts and Mushroom Ragoût with Crispy Quinoa


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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[1] Harvard

[2] WHFoods

[3] NIH Library of Medicine



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