Would you like to get more fish oil and omega 3, but are you tired of your piece of fish with some simple vegetables? We hear you! With these fun, simple and tasty recipes you get enough omega-3, fish oil and proteins and you don't have to eat the same thing all the time. Nice, right?
Read also :'All about omega 3 and omega 6'
Salmon is an excellent source of protein and essential amino acids, which also makes it a perfect post-workout choice. It helps you to recover your muscles. Salmon also contains omega 3 and vitamin D, which, in combination with a good portion of green vegetables, contains all the nutrients you need.
What do you need?
– 1 head of broccoli (or other green vegetables of your choice)
– 1 pack of green asparagus or beans
– 2 medium salmon fillets
– 1 teaspoon Dijon mustard
– 3 tablespoons freshly squeezed lemon juice
– 6 tablespoons extra virgin olive oil
– A pinch of salt/pepper
How to make it:
1. Cut the broccoli into small florets.
2. Cut the asparagus into small pieces of about 2 centimeters. 3. Put all the vegetables together in a small saucepan with just a little water in the bottom (no more than 1 centimeter). Bring this to the boil, reduce the heat and let the vegetables steam with the lid on the pan for five minutes. This keeps the vegetables bright in color and a bit crunchy. Rinse them with cold water.
4. Meanwhile, fry the salmon fillets in a pan over medium heat in a little olive oil, skin side down for about 5 to 7 minutes, then 1 to 2 minutes on the other side.
5. While the salmon is cooking, make the dressing:mix together the mustard and lemon juice and gradually add the olive oil until well combined. Season it with salt and pepper.
6. Place all vegetables in a bowl and drizzle over the dressing while they are still warm. Save about 3 tablespoons.
7. Cut the salmon into large pieces, place on top of the vegetables and pour over the remaining dressing. Enjoy your meal!
This healthy alternative to spaghetti bolognese works perfectly with mackerel instead of meat. The rich taste of the mackerel combined with the authentic Italian flavors makes this dish delicious. The mackerel also contains a lot of omega 3 fatty acids and vitamin B12, which helps fight fatigue.
What do you need?
– 1 can of mackerel in tomato &chili sauce
– 2 cans of diced tomatoes
– 1 onion, finely chopped
– 1 large green chili, finely chopped (with seeds)
– 2 cloves garlic, crushed
– 300 grams of spaghetti
– 1 tablespoon olive oil
– 1 tablespoon tomato paste
– 1 teaspoon Italian herbs
– 1 teaspoon sugar
- Salt and pepper
- Parmesan cheese
How to make it:
1. Take a medium saucepan and cook the spaghetti according to the package instructions. When cooked, drain them in a colander.
2. Take another pan and fry the onion in olive oil until soft. Add the garlic, chili and Italian herbs and cook for a further minute.
3. Add the diced tomatoes and bring to a boil before adding the tomato paste and sugar. Taste the sauce and add salt and pepper to taste. Let it simmer for another 3 to 4 minutes.
4. Add the cooked spaghetti to the sauce and stir everything together. Make sure the pasta is completely immersed in the sauce.
5. Finally, stir the mackerel into the pasta. After this you can divide the spaghetti between the plates. You can choose to put a little fresh arugula on top of the pasta. Don't forget the Parmesan cheese either!
This simple snack is not only very tasty and easy to make, it also contains a lot of protein and omega 3. Eat the sardine pâté with toasted sourdough bread or a tasty cracker; The combination of carbohydrates and proteins makes this the perfect post-workout snack that helps you recover faster.
What do you need?
– 2 cans of sardines in olive oil
– 1 tablespoon of butter
– 1 tablespoon Dijon mustard
– The juice of half a lemon
– 1 tablespoon pickles or capers (optional)
- Salt and pepper
– Finely chopped chives or spring onions to garnish
How to make it:
1. Mash the sardines in a bowl with the back of a fork, including the (calcium-rich) bones. Add the butter, mustard and lemon juice and continue to mash until everything is mixed together.
2. Cut the gherkins and/or capers and add them to the pâté. Season with salt and pepper and, if you like, more lemon juice.
3. Garnish the pate with some chopped chives or spring onions (optional) and it's ready to top your sandwiches or crackers!
Do you like a smoother pate? Then combine the ingredients in a food processor and beat to a fine, airy mixture.
An omelet already contains a lot of protein, but you can give it a protein boost by adding salmon. This fatty fish also contains omega 3 which promotes your joint health and also contains B12, which fights fatigue. A can of salmon makes this recipe super easy to make, so you can have it on your plate in under 10 minutes – score!
What do you need?
– 1 tablespoon of butter
– 4 eggs, beaten
- Salt and pepper
– A can of salmon, without bones
– 2 tablespoons grated cheese
– 1-2 tablespoons fresh chives, chopped
This is how you make it:
1. Start by heating up a pan and add half the butter.
2. Add salt and pepper to the beaten eggs and pour half of the mixture into the pan. Run your fork through the eggs until they start to set.
3. Let them set for about 10 seconds, until they are almost baked. Now add half of the salmon, half of the cheese and half of the chives.
4. Take a spatula and fold one side of the omelet in the middle, tilt the pan and now fold the other side over it. Slide the omelette onto a warm plate and you are ready to eat right away.
5. Repeat with the remaining ingredients for a second omelette!
