12 Omega-3 Foods and Easy Recipes Worth Adding to Your Weekly Menu

You have probably heard that you should eat more omega-3 foods, but what does that look like on a real dinner plate? Omega-3 fats are found mostly in oily fish like salmon, sardines and mackerel, and in plant foods like walnuts, flaxseed and chia seeds. Major health groups such as the American Heart Association suggest eating fish about twice a week as part of a balanced diet. These easy recipes make it simple and tasty. Want more nutrient packed ideas? Check out these iron rich foods and recipes too. Which one will you add to your menu..

Maple Dijon Salmon With a Walnut Crust, Two Omega-3 Foods in One Dish

Why choose between fish and nuts when you can have both? A sweet and tangy maple Dijon glaze helps a crunchy walnut crumb stick to tender salmon fillets, and the whole thing bakes in about 15 minutes. It looks fancy enough for guests but is easy enough for a Tuesday night. Serve it with roasted vegetables or a big green salad. Be honest: do you eat fish twice a week, or is that still a goal for you?

You will need: You will need: 4 salmon fillets, 2 tbsp Dijon mustard, 2 tbsp maple syrup, 1/2 cup walnuts (finely chopped), 1/4 cup panko, 1 tbsp olive oil, 1 tbsp parsley, salt, pepper, lemon wedges.

How to make it: 1. Heat the oven to 400F and line a sheet pan. 2. Season salmon with salt and pepper. 3. Mix mustard and maple and brush over the fish. 4. Combine walnuts, panko, oil and parsley and press on top. 5. Bake 12 to 15 minutes until the fish flakes. 6. Serve with lemon wedges.

Lemon Herb Salmon Steaks, the Easiest of Omega-3 Foods

Salmon is the fish most people reach for first, and for good reason. It is rich, mild and hard to mess up. Salmon steaks cut across the bone stay extra juicy in the oven. A simple rub of garlic, lemon zest and dill is all you need. Serve with orange slices and cherry tomatoes for a colorful plate. How do you like your salmon cooked: medium or well done?

You will need: You will need: 4 salmon steaks, 2 tbsp olive oil, 2 cloves garlic (minced), zest of 1 lemon, 1 tbsp fresh dill, salt, pepper, orange slices and cherry tomatoes to serve.

How to make it: 1. Heat the oven to 425F. 2. Mix oil, garlic, lemon zest, dill, salt and pepper. 3. Rub over the salmon steaks. 4. Roast 12 to 14 minutes. 5. Serve with orange slices, tomatoes and fresh herbs.

Salmon Power Bowl With Egg and Purple Cabbage

A power bowl is the easiest way to pack lots of good food into one meal. Flaky salmon, a jammy egg, crunchy purple cabbage and leafy greens sit on a bed of brown rice or quinoa. A creamy sesame dressing pulls it all together. Build a few bowls on Sunday and lunch is ready for days. Quick poll: what is your bowl base? A) brown rice B) quinoa C) greens only D) noodles.

You will need: You will need: 2 cooked salmon fillets, 2 cups cooked brown rice, 2 soft boiled eggs, 2 cups shredded purple cabbage, 2 cups greens, 1 avocado, 2 tbsp tahini, 1 tbsp soy sauce, 1 tbsp lemon juice.

How to make it: 1. Flake the cooked salmon. 2. Halve the eggs. 3. Whisk tahini, soy sauce, lemon and a splash of water. 4. Divide rice and greens between bowls. 5. Top with salmon, egg, cabbage and avocado. 6. Drizzle with dressing.

Sardines on Toast, the Budget King of Omega-3 Foods

Canned sardines are one of the cheapest omega-3 foods you can buy, and they are a staple snack in Spain and Portugal. If you think you hate them, try them this way: mashed lightly on toasted crusty bread with lemon, olive oil, red onion and parsley. Because the tiny bones are soft, you also get a little bonus calcium. Have you ever tried sardines, or are you too scared?

You will need: You will need: 1 can sardines in olive oil, 2 thick slices crusty bread, 1/2 lemon, 2 tbsp red onion (finely chopped), parsley, chili flakes, black pepper.

How to make it: 1. Toast the bread until crisp. 2. Drain the sardines and keep a little oil. 3. Mash lightly with lemon juice and pepper. 4. Spread on toast. 5. Top with onion, parsley, chili flakes and a drizzle of the oil.

Grilled Whole Mackerel With Garlic and Lemon

Mackerel is a favorite in Japan, the Mediterranean and the UK, and it is one of the richest fish in omega-3 fats. Its flavor is bolder than salmon, so it loves strong partners like garlic, chili and lemon. Grilling crisps the skin beautifully. Ask your fishmonger to clean the fish for you to save time. Would you cook a whole fish at home, or does that make you nervous?

You will need: You will need: 2 whole mackerel (cleaned), 3 cloves garlic (sliced), 1 lemon (sliced), 2 tbsp olive oil, fresh thyme, salt, pepper.

How to make it: 1. Heat the grill to medium high. 2. Make 3 slashes on each side of the fish. 3. Stuff the cavity with lemon, garlic and thyme. 4. Rub with oil, salt and pepper. 5. Grill 5 to 6 minutes per side until the skin is crisp and the flesh flakes.

Sesame Seared Tuna Steaks

Tuna steaks cook in about four minutes, which makes them one of the fastest dinners on this list. A quick soy and ginger marinade and a coating of sesame seeds give you that restaurant style crust, while the center stays pink and tender. Slice and serve over greens or with rice. Tip: buy sushi grade tuna if you plan to leave the middle rare. Rare or cooked through: which team are you on?

You will need: You will need: 2 tuna steaks, 2 tbsp soy sauce, 1 tsp grated ginger, 1 tsp honey, 3 tbsp sesame seeds, 1 tbsp neutral oil, green onions.

How to make it: 1. Marinate tuna in soy, ginger and honey for 10 minutes. 2. Press sesame seeds onto both sides. 3. Heat oil in a skillet until very hot. 4. Sear 1 to 2 minutes per side. 5. Rest 2 minutes, then slice and top with green onions.

Pan Seared Trout Fillets

Trout is a mild, delicate fish that even picky eaters tend to enjoy, and farmed rainbow trout is usually affordable and easy to find. It cooks in minutes in a hot pan. Finish with a little butter, capers and lemon for a quick sauce. It is a great first step if you are new to cooking fish at home. What is your go to side with fish: rice, potatoes or salad?

You will need: You will need: 4 trout fillets, 2 tbsp flour, 1 tbsp olive oil, 2 tbsp butter, 1 tbsp capers, juice of 1 lemon, parsley, salt, pepper.

How to make it: 1. Pat the fillets dry and season. 2. Dust the skin side with flour. 3. Sear skin side down in oil for 3 minutes. 4. Flip and cook 1 minute more, then remove. 5. Melt butter with capers and lemon and spoon over the fish.

Smoked Salmon Bagel Breakfast

Omega-3 foods are not just for dinner. A toasted bagel with cream cheese, smoked salmon, capers, red onion and fresh dill is a classic deli breakfast that feels like a treat. Use a whole grain bagel for extra fiber, or swap the bagel for rye toast to keep it lighter. It is perfect for a slow weekend brunch. Everything bagel or plain: which do you pick?

You will need: You will need: 2 bagels, 4 tbsp cream cheese, 4 oz smoked salmon, 1 tbsp capers, thin slices of red onion, cucumber slices, fresh dill, lemon.

How to make it: 1. Split and toast the bagels. 2. Spread with cream cheese. 3. Layer on cucumber and smoked salmon. 4. Top with red onion, capers and dill. 5. Finish with a squeeze of lemon and black pepper.

Marinated White Anchovies

In Spain, boquerones are fresh anchovies marinated in vinegar, garlic and olive oil, and they are nothing like the salty canned kind. They taste bright, clean and tangy. Serve them with crusty bread, olives and a cold drink for a classic tapas snack. If you cannot find them fresh, look for jarred boquerones in good delis. Would you try them as a snack?

You will need: You will need: 8 oz jarred boquerones (or fresh anchovy fillets cured in vinegar), 2 tbsp olive oil, 1 clove garlic (thinly sliced), parsley, lemon zest, crusty bread.

How to make it: 1. Drain the anchovies and lay them on a plate. 2. Scatter garlic and parsley over the top. 3. Drizzle with olive oil. 4. Add lemon zest. 5. Rest 15 minutes, then serve with bread.

Honey Cinnamon Toasted Walnuts

Walnuts are the nut with the most plant based omega-3, known as ALA. Toasting them with a little honey and cinnamon turns them into a snack that tastes like dessert but keeps you full. Sprinkle them on oatmeal, yogurt or salads, or just grab a handful in the afternoon. A small handful, about 1 ounce, is a sensible serving. Do you keep nuts in your snack drawer?

You will need: You will need: 2 cups walnut halves, 1 tbsp honey, 1 tsp melted butter or coconut oil, 1/2 tsp cinnamon, pinch of salt.

How to make it: 1. Heat the oven to 350F. 2. Toss walnuts with honey, butter, cinnamon and salt. 3. Spread on a lined tray. 4. Bake 8 to 10 minutes, stirring once. 5. Cool completely so they crisp up, then store in a jar.

Flaxseed Banana Muffins, Hidden Omega-3 Foods for Kids

Ground flaxseed is one of the easiest omega-3 foods to sneak into baking. It adds a nutty flavor and moisture, and kids will never notice it. Always use ground flax, because whole seeds can pass through without being digested. These banana muffins are soft, lightly sweet and freezer friendly for busy mornings. Do you bake on weekends to save time during the week?

You will need: You will need: 3 ripe bananas, 2 eggs, 1/3 cup honey, 1/4 cup melted butter, 1 1/2 cups whole wheat flour, 1/2 cup ground flaxseed, 1 tsp baking soda, 1 tsp cinnamon, pinch of salt.

How to make it: 1. Heat the oven to 350F and line a muffin tin. 2. Mash bananas and whisk in eggs, honey and butter. 3. Stir in flour, flaxseed, baking soda, cinnamon and salt. 4. Fill the cups 3/4 full. 5. Bake 18 to 20 minutes.

Chocolate Chia Breakfast Pudding

Chia seeds are tiny but mighty, with plant omega-3, fiber and protein. Stir them into milk with cocoa and a little maple syrup, and overnight they swell into a thick pudding that tastes like chocolate mousse. It is a fun way to end this list of omega-3 foods. Which recipe will you try first: the fish, the nuts or the seeds? Tell us in the comments.

You will need: You will need: 1/4 cup chia seeds, 1 cup milk of choice, 1 tbsp cocoa powder, 1 tbsp maple syrup, 1/2 tsp vanilla, berries and walnuts to top.

How to make it: 1. Whisk milk, cocoa, maple and vanilla until smooth. 2. Stir in the chia seeds. 3. Wait 5 minutes and stir again to break up clumps. 4. Cover and chill overnight. 5. Top with berries and walnuts and enjoy.