omega 3

Make this salmon pasta in under 20 minutes for a dinner the whole family can enjoy. Kids will love the fun-shaped pasta while packing in fibre and omega-3

Pasta with salmon & peas

wholewheat fusilli

butter

shallot,finely

frozen peas

salmonfillets,

low-fat crème fraîche

vegetable stock cube

chives,snipped

Bring a pan of water to the boil and cook the fusilli according to the pack instructions.

Meanwhile, heat a knob of butter in a saucepan, then add the shallot and cook for 5 mins or until softened.

Add the peas, salmon, crème fraîche and 50ml water. Crumble in the stock cube.

Cook for 3-4 mins until cooked through, stir in the chives and some black pepper. Then stir through to coat the pasta. Serve in bowls.

A simple salmon dish, parcelled up to seal in the flavours. With creamy mascarpone and fresh leeks, this fish supper is easy and rich in omega-3

Salmon & leek parcel

leek(about 3 small ones), thinly sliced

mascarpone

tbsp chopped dill, plus 1 tsp

salmon

capers

baby potatoesand wilted spinach, to serve (optional)

Heat oven to 200C/180C fan/gas 6. Place two sheets of baking parchment (large enough to wrap up each salmon fillet) on your work surface.

Put the leeks in a pan with 6 tbsp water, cover and bring to the boil. Cook for 5 mins until the water has been absorbed and the leeks are almost tender. Stir in the mascarpone, 1 tbsp dill and some seasoning.

Spoon half the creamy leeks into the middle of one sheet of parchment and place a salmon fillet on top, then repeat to make a second parcel. Sprinkle over the lemon zest with a squeeze of juice, then scatter over the capers and the remaining 1 tsp dill.

Bring the parchment up over the fish and join the two edges together by folding them over several times down the middle. Do the same with the ends and place the parcels, spaced apart, on a baking sheet.

Bake for 12-15 mins, depending on how well done you like your fish, then carefully tear open the parcel. Serve with lemon wedges for squeezing over, baby potatoes and wilted spinach, if you like.

A summery chia breakfast bowl - soak the chia seeds in your favorite nut milk, top with smashed berries, fresh passionfruit juice, pepitas, and big flakes of toasted coconut. A bit of bee pollen adds a boost and some pretty.

Chia Breakfast Bowl

chia seeds

almond-coconut milk (or other nut milk)

salt

coconut nectar, maple syrup, stevia,

Combine the chia seeds with the almond milk and stir well. Allow to sit for at least 15 minutes, stirring occasionally, or until the chia seeds completely bloom and soften. You can also do this step a night ahead, but I like the flavor better when the chia isn't allowed to sit for that long.&nbsp;

Just before serving, sweeten to taste with preferred sweetener, and then top with toasted coconut flakes, crushed seasonal fruit, and anything else you like.

Nestle leeks, potato and capers around salmon fillets to make this easy traybake for two. It's great as an midweek meal, or for a more romantic occasion

Creamy Salmon, Leek & Potato Traybake

baby potatoes,

olive oil

leek, halved, washed and sliced

garlic clove, crushed

double cream

capers,

chives,

rocket salad, to serve (optional)

Creamy salmon, leek & potato traybake

Heat the oven to 200C/180C fan/gas 6. Bring a medium pan of water to the boil. Add the potatoes and cook for 8 mins. Drain and leave to steam-dry in a <a href="https://www.bbcgoodfood.com/content/test-five-best-colanders">colander</a> for a few minutes. Toss the potatoes with &frac12; of the oil and plenty of seasoning in a <a href="https://www.bbcgoodfood.com/content/kimberley-wilsons-top-5-baking-trays">baking tray</a>. Put in the oven for 20 mins, tossing halfway through the cooking time.&nbsp;

Meanwhile, heat the remaining oil in a frying pan over a medium heat. Add the leek and fry for&nbsp;5 mins, or until beginning to soften. Stir through the garlic for 1 min, then add the cream, capers and 75ml hot water, then bring to the boil. Stir through the chives.

Heat the grill to high. Pour the creamy leek mixture over the potatoes, then sit the salmon fillets on top. Grill for 7-8 mins, or until just cooked through. Serve topped with extra chives and capers and a salad on the side, if you like.

This Keralan-inspired mackerel dish provides a hearty, deeply spiced supper with brain-boosting properties

South Indian fish curry with chickpeas

tsp rapeseed oil

onion,

tsp turmeric

tsp black mustard seeds

cumin seed

¼ tsp ground fenugreek

¼ tsp chilli flakes

½ thumb-sized piece ginger, finely chopped

garlic clove, finely grated

can chopped tomato

can chickpea, drained

½ fish stockcube, crumbled

tbsp tamarindpaste (optional)

fresh mackerel,

pack cooked brown rice

almond

coriander,

Heat the oil in a wide, non-stick covered pan. Add the onion, put on the lid and cook for 5 mins, stirring occasionally, until golden. Add the whole and ground spices, the ginger and garlic, stir for about 30 secs to release their flavours, then pour in the tomatoes and a can of water, the chickpeas and stock cube. Cover and leave to cook for 20 mins.

Stir in the tamarind (if using), add the mackerel, then cover and cook for 8 mins more. Meanwhile, heat the rice following pack instructions, then tip into a bowl and toss with the almonds and coriander. Serve with the curry.

Have a perfectly cooked salmon fillet, complete with crisp skin, ready in under 10 minutes. Serve with a side of buttery, seasonal green veg for a filling supper

Pan-fried salmon

unsalted butter

½ lemon,juiced

Generously season the salmon fillets with salt and pepper. Put the oil and butter in a non-stick frying pan over a medium heat, swirling around the pan until melted and foaming, then turn up the heat. Once the butter starts bubbling, add the salmon fillets to the pan, skin-side-down, and fry for 3 mins until crisp. Flip the fillets over, lower the heat and cook for 2 mins more, then drizzle with the lemon juice. Transfer the salmon to a plate and baste with any of the buttery juices left in the pan.

Poke is a Hawaiian staple and is convenient, nutritious and filling. Our easy bowl uses fresh sushi-grade tuna and shichimi togarashi – a Japanese seven-spice mix

Poke bowl

sushi rice

tsp rice wine vinegar

mayonnaise

tsp shichimi togarashi

freshest sushi-grade tuna(ask your fishmonger

tbsp sesame oil

soy sauce

juice ½ lime,

chilli flakes

avocado,

cherry tomatoes(approx 100 grams), halved

nori,

macadamia nut, roughly chopped

spring onions, thinly sliced diagonally

Put the rice in a small bowl. Cover with cold water and massage with your hands to remove the starch. Drain and put the rice in a small saucepan with a tight-fitting lid. Cover with a fingertip depth of cold water and simmer over a medium heat with the lid on for 10 mins. Remove from the heat and leave to steam with the lid on for another 15 mins, then stir through the rice wine vinegar.

Meanwhile, mix the mayonnaise with the shichimi togarashi in a small bowl and set aside. Put the tuna on a chopping board, cut into roughly 1cm cubes, then sprinkle liberally with flaky sea salt.

In a large bowl, mix the sesame oil, soy sauce, lime juice and chilli flakes. Add the tuna chunks and stir well, so that every piece is coated in the dressing.

To assemble, put a mound of rice in two bowls. Top each with half an avocado, the tuna and dressing, cherry tomatoes and nori. Sprinkle over the chopped nuts and spring onions, and finish with a spoonful of the spicy mayo.

Mexican meets Japanese in this healthy sushi burrito, using sushi ingredients - tuna, nori, rice, pickled ginger, and wasabi combined to resemble a wrap

Sushi burrito

cucumber,

carrot,

norisheets

tsp wasabipaste

pickled ginger, finely chopped

lime, juiced

avocados, halved, stoned, peeled and sliced

sushi grade tuna steak, sliced

pack coriander, leaves picked

Put the rice in a bowl, cover with cold water and massage to remove the starch. Drain and repeat until the water runs clear. Put the rice in a small saucepan, cover with 2.5cm of water and put on a tight-fitting lid. Simmer on a medium heat for 10 mins, then take off the heat (leaving the lid on) and steam for a further 15 mins. Stir in the vinegar, then cool completely.

Toss the cucumber and carrot matchsticks in the soy and leave to marinate.

Lay out a sushi mat and put a nori sheet, shiny-side down, on top of it. Spread a quarter of the rice over the nori, leaving a 1cm border at the top. Mix the wasabi, ginger and lime juice.

Layer with the avocado, cucumber and carrot, and tuna. Top with the wasabi mix and coriander. Dampen the top border with a little water, fold in both sides of the nori sheet, then use the sushi mat to help roll. Wrap in foil, slice in half and serve.

This simple, Asian-inspired fish and fried noodle dish makes a perfect casual, mid-week supper

Salmon with sesame, soy & ginger noodles

tbsp dark, light, low-salt (or a mixture) soy sauce

tbsp rice wine

salmon fillets

any noodle

tbsp sesame seed

spring onions, chopped

Heat oven to 180C/160C fan/gas 4. In a small jug, whisk together the soy, rice wine or mirin, stem ginger and syrup, and garlic. Line a roasting tin with baking parchment and put the salmon in it. Pour over half the sauce, then bake for 15 mins until the salmon is cooked through.

Meanwhile, bring a large pan of water to the boil. Add the noodles and cook following pack instructions, then drain well.

In a small frying pan, lightly toast the sesame seeds for 1 min, then add to the cooked noodles (reserving a sprinkle for the top). Pour the remaining sauce over the noodles, plus any from the roasting tin, and toss together. Serve with the salmon, scattered with the chopped spring onions and remaining sesame seeds.

Angela Nilsen went in search of perfection in her quest to pack flavour and texture into fish cakes.

Ultimate fish cakes

horseradish

Dijon mustard

shallot, very finely chopped

tsp flatleaf parsley, finely chopped

skinned Icelandic cod

bay leaves

milk

Maris Piper potatoes

½ tsp finely grated lemon zest

tbsp flatleaf parsley, chopped

tbsp snipped chives

fresh white breadcrumbs,

vegetable

lemon wedges and watercress, to serve

Mix together 125ml mayonnaise, 1 rounded tbsp roughly chopped capers, 1 rounded tsp creamed horseradish, 1 rounded tsp Dijon mustard, 1 small very finley chopped shallot and 1 tsp finely chopped flatleaf parsley. Set aside.

Lay 450g skinned Icelandic cod or haddock fillet and 2 bay leaves in a <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a>. Pour over 150ml milk and 150ml water.

Cover, bring to a boil, then lower the heat and simmer for 4 mins. Take off the heat and let stand, covered, for 10 mins to gently finish cooking the fish.

Meanwhile, <a href="https://www.bbcgoodfood.com/content/test-five-best-peelers">peel</a> and <a href="https://www.bbcgoodfood.com/content/top-five-paring-knives">chop</a> 350g Maris Piper potatoes into even-sized chunks. Put them in a <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a> and just cover with boiling water. Add a pinch of salt, bring back to the boil and simmer for 10 mins or until tender, but not broken up.

Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Drain the potatoes in a <a href="https://www.bbcgoodfood.com/content/test-five-best-colanders">colander</a> and leave for a min or two.

Tip the potatoes back into the hot pan on the lowest heat you can and let them dry out for 1 min, mashing them with a fork and stirring so they don't stick. You should have a light, dry fluffy mash.

Take off the heat and beat in 1 rounded tbsp of the sauce, then ½ tsp lemon zest, 1 tbsp chopped flatleaf parsley and 1 tbsp snipped chives.

Season well with salt and pepper. The potato should have a good flavour, so taste and adjust to suit.

Drain off liquid from the fish, grind some pepper over it, then flake it into big chunks into the pan of potatoes.

Using your hands, gently lift the fish and potatoes together so they just mix. You'll only need a couple of turns, or the fish will break up too much. Put to one side and cool.

Beat 1 egg on a large plate and lightly flour a <a href="https://www.bbcgoodfood.com/content/test-five-best-chopping-boards">board</a>. Spread 85g fresh white breadcrumbs on a <a href="https://www.bbcgoodfood.com/content/kimberley-wilsons-top-5-baking-trays">baking sheet</a>. Divide the fish cake mixture into four.

On the floured board, and with floured hands, carefully shape into four cakes, about 2.5cm thick. One by one, sit each cake in the egg, and <a href="https://www.bbcgoodfood.com/content/test-best-pastry-brushes">brush</a> over the top and sides so it is completely coated.

Sit the cakes on the crumbs, patting the crumbs on the sides and tops so they are lightly covered. Transfer to a plate, cover and chill for 30 mins (or up to a day ahead).

Heat 3-4 tbsp vegetable or sunflower oil in a large frying pan. To test when ready, drop a piece of the dry breadcrumbs in - if it sizzles and quickly turns golden brown, it is ready to use.

Fry the fish cakes over a medium heat for about 5 mins on each side or until crisp and golden. Serve with the rest of the sauce (squeeze in a little lemon to taste), lemon wedges for squeezing over and watercress.

Evoke memories of the seaside by using seaweed flakes or nori sushi sheets to enhance this salmon dish, complemented by a smoky, cucumber and samphire salad

Salmon, samphire & charred cucumber salad

tbsp seaweed flakes

tsp chilli flakes

sugar

finely grated zest 2 limes

boneless side of salmon

cucumbers

green chillies

tbsp sushi ginger

samphire

peppery leaves,

Tip the seaweed flakes, chilli, sugar, lime zest and 1 tsp sea salt into a bowl and mix together. Lay the salmon flesh-side up on a tray lined with foil and scatter over the seaweed seasoning. Cover the tray with cling film and chill for 1 hr.

Heat the oven to 180C/160C fan/gas 6. Drizzle the salmon with a little olive oil and roast in the oven for 25-30 mins or until just cooked. Remove from the oven and leave to cool at room temperature.

While the salmon is cooling, heat a heavy <a href="https://www.bbcgoodfood.com/content/top-five-non-stick-frying-pans">frying pan</a> or <a href="https://www.bbcgoodfood.com/content/test-five-best-griddle-pans">griddle</a>. Brush the cut side of the cucumber with a little oil, place cut-side down in the pan and sear for 2 mins or until charred. Don&rsquo;t worry if it blackens &ndash; the flavour will be great. When the cucumber is ready, remove from the heat and season with a little salt. Slice into chunky wedges and tip into a large salad bowl. Add the chilli, chopped ginger, samphire and sesame oil and toss everything together

Flake the salmon into big bite-sized pieces and add to the salad bowl along with the leaves. Gently toss the salad, being careful not to break up the salmon too much, then tip out onto a large platter.

A great low-calorie meal for two, that's rich in omega-3, vitamin C and fibre, packed with spring flavours

Hot smoked salmon with new potatoes & watercress

red onion

tbsp white wine or rice wine vinegar

baby new potatoes

buttermilk

½ tbsp low-fat mayonnaise

tbsp horseradish

fine green beans

sweet red apple

watercress

In a large bowl, toss the onion with half the white wine vinegar and some salt. Set aside.

Boil the potatoes in a pan of salted water until tender. Drain well and put back in the pan to steam-dry for a few mins. Tip into the bowl with the onion and gently toss together so that the potatoes absorb the vinegar. Season and leave to cool.&nbsp;

In a small bowl, mix together the buttermilk, mayonnaise, remaining vinegar and the horseradish. Add some salt and fresh ground pepper, and mix well. Toss the potatoes in the mixture.

Boil the beans for 1 min in salted water, drain, rinse in cold water and dry. Divide the potatoes between two plates and top with the apple slices, beans, salmon and a large handful of watercress.

Wok-cooking the vegetables gives this heart-healthy dish a bit of crunch

Lime & ginger salmon

limes

ginger

garlic

tsp low-sodium soy sauce

tbsp rice wine vinegar

chicken stock

pack baby corn

thin-stemmed broccoli

baby pak choi

onions

Mix the lime juice, ginger, garlic, soy and vinegar with some black pepper. Pour half over the salmon fillets and leave to marinate for 10 mins.

Heat the grill to High. Lay the salmon on a non-stick baking tray and grill for 5-6 mins each side or until cooked through. Meanwhile, heat a <a href="https://www.bbcgoodfood.com/content/top-five-woks">wok</a> with the remaining marinade and the stock, add the baby corn and broccoli, stir-fry for about 5 mins, then add the pak choi and cook for 2 mins more.

Serve the salmon on top of the vegetables with any sauce from the pan and sprinkle with the spring onions.

Pack your stir-fry with vegetables and top with marinated fish. This recipe cooks enough salmon for lunch the next day

Top 40 omega 3 recipes from across the web

The most viewed omega 3 recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Pasta with salmon & peas

Salmon & leek parcel

Chia Breakfast Bowl

Creamy Salmon, Leek & Potato Trayba...

South Indian fish curry with chickp...

Pan-fried salmon

Poke bowl

Sushi burrito

Salmon with sesame, soy & ginger no...

Ultimate fish cakes

Salmon, samphire & charred cucumber...

Hot smoked salmon with new potatoes...

Lime & ginger salmon

Crispy Asian salmon with stir-fried...

Simple herb-baked trout & horseradi...

Creamy salmon with chunky ratatouil...

Tandoori tilapia with spicy sweet p...

Simple salmon with spring pasta

One-pan roast salmon with leeks, on...

Salmon and kumara soba noodles

Salmon fish finger sandwich

Spring onion frittata with smoked o...

Indian spiced salmon

Pan-fried mackerel with orange sals...

Crab linguine with chilli &amp; par...

Teriyaki salmon with sesame pak cho...

Spanish sardines on toast

Baked salmon

Grilled miso salmon with rice noodl...

Stuffed baked trout

Sardine pasta with crunchy parsley ...

Luxe fish pie

Salmon & asparagus quiche

Hamsili Pilav - A Black Sea Recipe ...

Gluten-Free Vegan Seeded Oat Bread

Harissa roast salmon with lemon chi...

Chilli salmon & teriyaki noodles

Poached eggs with smoked salmon and...

Zingy salmon & brown rice salad

Cashew, chilli & lime-crusted fish

The most viewed omega 3 recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Crab linguine with chilli & par...