“3 Quick and Easy Recipes to Get Your Daily Omega-3 Fatty Acids”

The human body needs a daily intake of Omega-3 fatty acids, and the best way to get them is from food. Discover below three quick recipes that you can introduce into your diet to cover your daily needs of essential fatty acids.

Sources of Omega-3 essential fatty acids

The food sources richest in Omega-3 fatty acids are fatty fish, poultry, flaxseed and hemp oil and seeds, as well as canola and soybean oil. It is recommended to eat fatty fish, such as sardines, trout, mackerel, salmon, tuna, twice a week. Use healthy cooking methods, oven, grill, steam and don’t hesitate to vary the types of fish. For an optimal intake of fatty acids, use rapeseed oil and oleaginous fruits and seeds, for example, flax and chia, in salads. Also use olive oil in cooking.

Below are three quick and easy recipes rich in Omega-3 fatty acids.

Sea bream ceviche with kiwi

For this ceviche delicious you need:

• 2 fillets of sea bream or other very fresh white-fleshed fish
• 150 g of shrimp
• 200g kiwi
• 100 g of currants
• 1 avocado
• 1 bunch of green chives
• 1 tablespoon of olive oil
• 1 lime
• salt, to taste
• pepper, to taste

Method of preparation: Cut the fish and shrimp into small pieces. Peel the avocado and cut it into cubes. Mix everything in a bowl and sprinkle with lime juice. Chop the chives and dice the kiwi. Add them over the fish, put salt and pepper and leave everything to marinate for half an hour. Before serving the ceviche, sprinkle the dish with olive oil.

Cod fillets with tomato salsa

For this hot dish, you need the following ingredients:

• 500 g fresh cod fillets
• 300 g tomatoes
• 1 red onion
• 1 clove of garlic
• 1 lemon
• 1 tablespoon olive oil
• half a bunch of green parsley
• salt, to taste
• pepper, to taste

Method of preparation: Wash the tomatoes, remove the seeds and cut the pulp into cubes. Put the chopped tomatoes in a bowl and mix them with the lemon juice, parsley, chopped garlic and onion, olive oil, salt and pepper.

Meanwhile, steam the fish for 10 minutes, or in the oven, on baking paper, greased with a little oil, for 15 minutes. Place the fish on a plate and cover it with the tomato salsa. Serve the dish immediately.

Onion tart and canned sardines

For this tart, which is prepared very quickly, you need:

• 3 cans of sardines in oil (you can also choose the spicy version, if you like)
• ½ kg white onion
• 1 sheet of puff pastry
• 2 large tomatoes
• 50 g black olives
• 1 teaspoon herbs de Provence (thyme, oregano, rosemary)
• 2 tablespoons fish sauce
• 2 tablespoons of vegetable oil
• 100 ml of water
• salt, to taste
• pepper, to taste

Method of preparation: In a pan, put the onion cut into thin rounds, the vegetable oil and the oil drained from the cans, salt, herbs and water. Roast everything on low heat, in the pan covered with a lid, for 25 minutes. Finally, add the fish sauce and continue to cook the onion until the liquid evaporates. Leave everything to cool.

Roll out the dough and prick it with a fork to prevent it from puffing up when baking. Place the dough in a tart pan, cover with the onions and distribute the sardines, olives and thinly sliced ​​tomatoes. Bake the tart for 15-20 minutes in the preheated oven at 220°C. Serve the tart hot or cold.

The dishes presented above are rich in Omega-3 fatty acids, are quick to prepare, are delicious and can be excellent options for lunch or dinner.