Omega 3 is a type of healthy fat, contributing to heart and brain health and the balance of various body functions. As the human body does not produce this nutrient in sufficient quantity, it is necessary to obtain it through food. Therefore, opting for recipes with fish, seeds and vegetable oils rich in this fatty acid is a great alternative to include it in your routine and ensure a more nutritious diet.

Next, check out 5 recipes rich in omega 3 to include in your diet!

Ingredients

• 4 fillets of salmon
• 1 orange cut into slices
• Juice of 1 orange
• 2 tablespoons extra virgin olive oil
• 2 sprigs of fresh rosemary
• 3 whole garlic cloves, unpeeled
• 1 red onion cut into thick slices
• 200 g of cherry tomatoes
• Salt and ground black pepper to taste
• 1 teaspoon of dried herbs

Preparation mode

In a baking dish, distribute the red onion, cherry tomatoes, garlic cloves and rosemary sprigs. Season the salmon fillets with salt, black pepper, dried herbs, orange juice and olive oil. Place the fillets over the vegetables and distribute the orange slices over the fish. Bake in a preheated oven at 200°C for approximately 18 to 22 minutes, or until the salmon is cooked, soft and flakes easily with a fork. Serve then.

Ingredients

• 400 g noodles
• 1 clove of minced garlic
• 1 cup of peeled tomatoes
• 1/3 cup capers
• 10 fillets of anchovy chopped
• 1/4 cup grated Parmesan cheese
• 2 tablespoons canola oil
• Salt, pepper and chopped parsley to taste
• Water for cooking

Preparation mode

In a frying pan, heat the canola oil over medium heat and brown the garlic. Add the tomato and season with salt and pepper. Cook for about 5 minutes, stirring occasionally, until you obtain a slightly thickened sauce. Book.

In a large pan, add water and place over high heat. When it boils, add salt and add the noodles. Cook for 8 to 10 minutes, or until the dough is al dente. Drain, reserving about 1/2 cup of the cooking water.

Transfer the pasta to the skillet with the sauce and mix gently. Add the capers, anchovy fillets and grated Parmesan cheese, stirring until the anchovies break down and coat the dough. If necessary, add a little of the reserved cooking water to make the sauce creamier. Finish with parsley and serve immediately.

Ingredients

• 250 g the sardine in oil
• 2 sweet potatoes
• 2 tablespoons unsweetened natural yogurt
• 1 tablespoon of olive oil
• 1 beaten egg
• 1 tablespoon chopped chives
• 1/2 cup crumbled ricotta
• Olive oil for brushing
• Salt to taste
• Water for cooking

Preparation mode

Place the sweet potatoes in a pan with enough water to cover them. Place over medium heat and cook for 25 to 35 minutes, or until they are tender when pierced with a fork, but still firm enough to hold their shape. Drain and let cool. Meanwhile, drain the sardines and remove the bones. Book.

With a knife, make a cut lengthwise on each sweet potato. Gently press the ends to open the pulp and, using a spoon, remove part of the core, forming a cavity for the filling. Reserve the removed pulp and brush the surface of the sweet potatoes with olive oil.

In a bowl, mash the sweet potato cores with a fork. Add the yogurt, olive oil, sardines, egg, chives, ricotta and salt. Mix gently until you obtain a homogeneous filling. Distribute them into the sweet potato cavities, place them on a baking tray lined with baking paper and place in a preheated oven at 180°C for 15 to 20 minutes, or until the filling is heated through and lightly golden. Remove from the oven and serve immediately.

Ingredients

Meatballs

• 2 cups of ground beef
• 4 tablespoons of flaxseed flour
• 1/4 cup oat flour
• 1 ovo
• 1/2 onion peeled and chopped
• 2 cloves of garlic, chopped
• 2 tablespoons chopped green chilli
• 1 teaspoon sweet paprika
• 1/2 teaspoon cumin powder
• Salt and ground black pepper to taste
• 2 tablespoons canola oil

Sauce

• 2 tablespoons canola oil
• 2 cloves of garlic, chopped
• 1/2 chopped onion
• 2 cups of tomato sauce
• 1 cup of cooked chickpeas
• 1/2 cup of water
• Salt and ground black pepper to taste
• Chopped chives to finish

Preparation mode

Meatballs

In a container, place the meat, flaxseed flour, oat flour, egg, onion, garlic, green chilli, paprika, cumin, salt and black pepper. Mix until a homogeneous and firm dough forms. Afterwards, shape the meatballs. In a pan, heat the canola oil over medium heat and brown the meatballs for 6 to 8 minutes, turning gently to brown evenly. Book.

Sauce

In a frying pan, heat the canola oil over medium heat and sauté the onion for 3 minutes. Add the garlic and sauté until golden. Add the tomato sauce and water, mix and cook for 5 minutes. Add the chickpeas and mix. Then, place the meatballs in the sauce and cook over low heat for 10 minutes, turning them halfway through to absorb the flavor of the sauce. Finish with chives and serve immediately.

Ingredients

• 2 cups of tea lentil cooked and drained
• 1 carrot cut into cubes
• 1 zucchini cut into cubes
• 1/2 sliced ​​red onion
• 4 tablespoons of chia seeds
• 1 tablespoon extra virgin olive oil
• 1 teaspoon flaxseed oil
• 1 tablespoon lemon juice
• 1 tablespoon chopped parsley
• 1 tablespoon chopped mint
• Salt and ground black pepper to taste

Preparation mode

In a frying pan, heat the olive oil over medium heat and sauté the red onion until slightly soft. Add the carrot and zucchini and cook for a few minutes, keeping the vegetables firm. Add the lentils, mix gently and heat for about 3 minutes. Transfer the mixture to a container and season with linseed oil, lemon juice, salt and black pepper. Finish with chia, parsley and mint, mix and serve immediately.