omega3 recipe

Omega-3 Fatty Acids

The Dietologist's Maple, Ginger and Sesame Salmon is packed with healthy goodness and omega-3!

Omega-3 fatty acids are long-chain healthy fats found in cold water fish and some plant foods too.

The omega-3s from marine sources such as: salmon, trout, mackerel, sardines and tuna are much better absorbed by the body than those that are from plants such as walnuts, chia seeds, flaxseeds and hemp seeds.

The benefits of eating seafood as a couple when trying to conceive have been studied and showed that couples who ate on average seafood twice per week had a shorter time to pregnancy, even more reason to get some fish and seafood onto your plate a couple times a week (Reference: Gaskins et al., 2018).

Recipe: Maple, Ginger & Sesame Salmon Tray Bake (Serves 2)

Ingredients:

2 salmon fillets

1 tbsp maple syrup

1 tbsp salt-reduced soy sauce or tamari sauce

1 tsp sesame seeds

1-2 cm fresh ginger, finely grated

2 small potatoes, chopped into wedges

1 small head broccoli, chopped into florets

1 red onion, cut into eighths

1 tbsp balsamic vinegar

Extra virgin olive oil

Salt & Pepper

Method:

  1. In a shallow dish, place your salmon fillets and coat in the maple syrup, soy or tamari sauce, sesame seeds and fresh ginger and use your hands to coat the salmon in the marinade. Cover and return to fridge to marinade for at least 2 hours or overnight (the longer the better!)
  2. Pre-heat oven at 160oC (fan-forced) and line a large baking tray.
  3. Place marinaded salmon and vegetables on the tray and dress the vegetables with olive oil, salt and pepper and a little balsamic vinegar on the red onion to caramelise.
  4. Bake in the oven for 35-40 minutes and serve!

Top Tip: this a great way to use up any leftover vegetables in the fridge to just roast up alongside this salmon, you could try pumpkin, sweet potato, cauliflower, capsicum, cherry tomatoes, kale – the possibilities are endless! Make sure to cut things at a similar size so they cook through at the same time.

This meal also follows one of my favourite guides to a nutritious meal which is a good quality protein, some carbohydrates from the potatoes and at least 3 different coloured vegetables making up the rest of the meal. White from potato, purple from red onion and green from broccoli, plus topped with healthy fats (from the olive oil and salmon).