20+ Easy Omega 3 Recipes for Busy Athletes (2024)

Omega 3 is essential for our bodies, and these omega-3 recipes are a delicious and easy way to get a good dose of this essential fatty acid. Trust me, you’re going to love these easy recipes!

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One of the most common sources of Omega 3s is fish, and it’s so incredibly easy to cook a good fish recipe!

In fact, the AHA (American Heart Association) has long recommended 2 servings of fish each week, which sounds like a superior idea to me, so today we’re looking at some recipe ideas and why exactly we even care about all this Omega 3 talk.

Quick Jump

What is Omega-3?

Omega-3 is a type of fat that is essential for your health. It’s a family of fatty acids that play an important role in your body.

They are known as essential fatty acids because your body can’t produce them on its own. So, you’ve got to get them from your diet.

There are three types of omega-3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).

ALA is commonly found in plant foods like flaxseeds and walnuts, while DHA and EPA are found in fatty fish like salmon and mackerel fillets.

Omega-3 fatty acids are well known for their health benefits. They can reduce inflammation, lower the risk of heart disease, and even boost your mood. They are also packed with essential vitamins and minerals that your body needs to function properly.

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Why Eat More Omega 3?

Omega-3 fatty acids are essential for your body and brain to function optimally. They are a type of fat that your body can’t produce on its own, so you need to get them from your diet.

Eating foods rich in omega-3 fatty acids, like salmon and mackerel fillets, can significantly lower your risk of heart disease. These fatty acids help reduce inflammation in your body, which is a key contributor to heart disease. They also play a vital role in brain health, positively affecting your mood and cognitive function.

If you’re not a fan of fish, don’t worry! There are other ways to get these essential fats. Walnuts, flaxseeds, and green beans are excellent sources of ALA. Kale and garlic, while not as high in omega-3s, are packed with vitamins and minerals that support overall health.

While supplements are an option, getting your omega-3 fatty acids from whole foods is best. Whole foods provide a complex mix of nutrients that supplements simply can’t match.

Fish-Based Sources of Omega 3

When it comes to non-vegan sources of omega-3 fatty acids, salmon and mackerel fillets are at the top of the list. These fish are not only delicious but also packed full of DHA and EPA, two types of omega-3s that are known to reduce inflammation and lower the risk of heart disease.

Salmon, in particular, is a versatile dish that can be prepared in many ways. You can grill, bake, or pan-sear it for a tasty way to get your fill of these essential fatty acids.

Similarly, mackerel fillets are rich in omega-3s and can be enjoyed in salads, sandwiches, or even on their own.

Here are some of the most common Omega 3 fish options:

  • Tuna
  • Salmon
  • Sardines
  • Sablefish
  • Rainbow Trout
  • Catfish
  • Atlantic Cod
  • Haddock
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Plant-Based Sources of Omega 3

While fish like salmon and mackerel fillets are well-known sources of omega-3s, they’re not the only ones. There are several plant-based sources of these beneficial fatty acids too.

Flaxseeds, for instance, are a powerhouse of nutrients. They are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid.

Just a spoon of flax seeds can provide a substantial amount of ALA, which our body can convert into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the other two types of omega-3s.

Walnuts are another great source of ALA. A handful of walnuts not only offers a dose of omega-3s but also provides essential vitamins and minerals.

Kale and green beans, though lesser-known sources, also contain omega-3 fatty acids. Adding them to your dish can increase your omega-3 intake and provide a host of other nutrients.

Garlic, while not a significant source of omega-3s, has been known to enhance the body’s ability to absorb these fatty acids. So, adding a clove or two to your meals can help you get the most out of your omega-3 sources.

What are the Benefits of Omega 3 for Athletes?

Let’s talk about what makes fish and omega 3’s so great for athletes specifically!

  • Reduces inflammation from long runs
  • Helps to reduce swelling
  • Prevents blood clots
  • Increases the body’s natural use of DHEA
  • Boosts the immune system (which is often depleted after long runs)
  • Improves brain function
  • EASY to cook (10-minute dinners)
  • High in protein, usually lower in calories

One of the interesting things about Omega 3’s is that the US gets so much less than the healthier populations around the world, cough, cough Mediterranean. We know it’s great for heart health.

Quick Fish meals

One reason I’ve heard many shy away from eating fish at home is not knowing how to prepare it or what to really eat with it. I get that, and it’s something new for a lot of people.

Keeping it super simple, over the last month, each week, I’ve pulled out a couple of filets from my Omega 3 pack from Sizzlefish to thaw overnight. The next evening, I put it on a baking sheet then popped it in the oven at 350 degrees for about 10-15 minutes.

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While the fish was cooking, I simply decided what veggies sounded good for the night and trust me they all pair up just fine with a little garlic salt or cracked pepper.
Here are a few ideas to get you started:

Catfish served with a salad of spinach, bell pepper, cherry tomatoes, brussel sprouts and butternut squash. This one literally only needed some spices as the flavors worked so well together.

Salmon served with a salad of mixed greens, cucumbers, cherry tomatoes, roasted brussel sprouts and lightly drizzled with Vega Antioxidant oil.

Haddock served over brown rice, spinach and sautéed zucchini and yellow squash.

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Tuna with 2 tbsp hummus, 1/2 sweet potato, 1 stalk celery, cherry tomatoes…mash it all up!

Easy Omega 3 Recipe Ideas

Now many of you enjoy spending more time in the kitchen than I do or want something a bit more than one of my many power bowls.

No worries, I have lots of friends who are phenomenal with food, and I’ve been showcasing their food throughout this post!

Check out these meal ideas and let me know what else you love:

1. Salmon Fajitas Recipe

This tasty salmon fajitas recipe is an omega 3 powerhouse, perfect for a healthy, quick meal.

Everyone will love the rich flavors packed into this simple fatty fish recipe.

It’s a delicious way to boost your omega-3 intake and enjoy a meal that’s both nutritious and satisfying.

2. Fish with Lemon Sauce

Enjoy a simple omega 3 recipe with broiled haddock fillets and tangy lemon sauce.

This easy-to-make dish is not just tasty, but also packed with the health benefits of fatty fish.

Cook it in a broiler and savor the deliciousness of this nutritious fish recipe.

3. Sautéed Salmon (6 Minutes)

This recipe uses a mix of seasonings, fresh ginger, and soy sauce to enhance the natural flavors of the fatty fish. Plus, it’s so easy to make!

This sauteed salmon tastes incredible and it’s also a great way to incorporate more omega 3 into your diet.

4. Simple Sardine Salad

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If you love salads, you’ll love this tasty sardine salad that’s both simple and delicious.

This heart-healthy dish is packed with wild sardines, a great source of beneficial omega-3.

I love how every bite is packed with flavor but it’s so easy to make! Win-win situation if you ask me.

5. Mustard Glazed Sablefish Salad – 10 Minute Meal

This mustard-glazed sabelfish salad is a simple yet flavorful omega-3 recipe. The best part is that it can be ready in just 10 minutes!

Plus, you only need six ingredients to make it from scratch. Trust me, this is one of my all-time favorite omega-3 recipes!

6. Oven Baked Chowder

This oven-baked chowder is an excellent omega-3 recipe, packed with nutritious vegetables and mild white fish.

Plus, it’s paleo-friendly and offers an effortless cooking method that doesn’t compromise on flavor.

You’ll love this fatty fish recipe that’s not just tasty but also great for your health.

7. Spiralized Spring Vegetable Salad with Spicy Tuna

If you love quick and healthy meals, this spiralized spring vegetable salad with spicy tuna is a great option!

This salad is not only gluten-free, Whole30, Paleo, low carb, and dairy-free, but also rich in omega 3 from the fatty fish, tuna!

Ready in just 10 minutes, this salad is perfect for those who want a healthy and quick meal.

8. Mediterranean Canned Mackerel Pasta

This mackerel pasta recipe is a quick and easy way to incorporate omega-3 into your diet.

Packed with heart-friendly fats, protein, and veggies, it’s a wholesome meal that takes just 30 minutes to prepare.

Trust me, you’ll seriously enjoy this delicious dinner that’s not just tasty, but also rich in essential omega-3 from the fatty fish.

9. Blackened Shrimp Tacos with Creamy Coleslaw

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These blackened shrimp tacos are packed with smoky and spicy flavors and taste incredible!

The sweet and tangy slaw adds a refreshing twist, making it a perfect fatty fish recipe.

Plus, the zesty garlic lime sauce brings it all together for a seriously tasty meal.

10. Lemon Butter Sheetpan Baked Trout

If you love trout, you need to try this lemony sheet-pan trout with potatoes & veggies, all topped with a garlic herb sauce. Sounds good? Trust me, it is!

This meal seriously tastes so good and it also provides a healthy dose of omega 3 from the delicious trout.

With crispy roast potatoes and tender green beans, it’s a fatty fish recipe that’s as nutritious as it is tasty.

11. Healthy Tuna Cakes

These tuna cakes are easy to make and can be ready in less than 20 minutes!

This fatty fish recipe uses canned tuna, combined with cilantro, jalapeno, onion, lime, and salsa for the perfect flavor combination.

And if you’ve had trouble in the past with your tuna cakes not holding together perfectly, this recipe will also teach you an easy trick to get it right!

Other Omega 3 Recipes To Try

Even though fish is one of the best sources of Omega-3, it’s not the only one. Here are some non-fish omega-3 recipes you need to try!

12. Banana Flax Muffins

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These banana flax muffins are delicious and made with mashed banana ensuring a moist, sweet treat without excess sugar or oil.

The simplicity of this recipe makes it a perfect choice for a nutritious, breakfast-worthy muffin.

Thanks to the flax seeds, they’re rich in omega 3 and taste incredible!

13. Healthy Chicken and Broccoli Stir Fry

This quick and healthy chicken and broccoli stir fry is a perfect omega 3 recipe for your weeknight dinner.

In just 15 minutes, you can enjoy a meal that’s not only delicious but also rich in omega 3.

You won’t be disappointed with this easy-to-make dish that boosts your health with essential nutrients.

14. Omega-3 Chocolate Cake

A healthy chocolate cake? Yes, this chocolate cake recipe is packed with omega-3 thanks to the flax and olive oil.

It’s so healthy, you could even have it for breakfast.

Add some frosting, and you’ve got a moist, indulgent dessert that’s good for you too.

15. Kale and Brussels Sprout Salad

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This kale and brussels sprout salad with Dijon vinaigrette is a delicious omega 3 recipe you’re going to love!

Toasted almond chunks add a satisfying crunch, while shreds of pecorino cheese give it a fancy touch.

This salad is rich in omega 3 and seriously taste good!

16. Spinach, Mushroom, and Sun-Dried Tomato Omega-3 Omelette

This spinach, mushroom, and sun-dried tomato Omega-3 omelette is packed with flavor and omega-3s!

This high-protein breakfast is a great way to start your day with a healthy dose of fats.

Trust me, you’re going to love this omega-3 egg recipe!

17. Edamame Hummus with Avocado

Looking for a rich in omega 3 recipe? Try this quick and easy edamame hummus – it’s a game-changer.

With avocado for extra creaminess, this delicious dip is not just tasty but also packed with omega 3.

You’ll seriously love the fresh and delicious flavor of this 10-minute recipe!

18. Flaxseed Flatbread

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An omega-3 packed flatbread? Yep. This flatbread is made with flaxseed and is super rich in omega-3s.

This simple recipe offers a nutritious alternative to your regular bread. Think of it as a healthier version of your favorite focaccia bread.

19. 4-Ingredient Kefir Chia Seed Pudding Recipe

This chia seed pudding recipe is a delicious way to incorporate more omega 3 into your diet.

It’s not just tasty but also rich in fiber and probiotics, which makes it a great choice for gut health.

It’s easy to prepare and the perfect snack or breakfast that’s rich in omega 3.

20. Spinach Smoothie

This smoothie recipe is a tropical treat rich in omega 3, thanks to the ripe bananas, pineapple, baby spinach, yogurt, and hemp hearts.

Blending these ingredients until smooth creates a delicious and nutritious omega 3 smoothie!

21. Smashed Edamame Avocado Salad

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You have got to try this mashed edamame avocado salad!

It combines the buttery goodness of avocado, the crunch of celery, fresh scallions, and edamame – all of which are rich in omega 3.

Enjoy it on toast, in lettuce cups, or with crackers for a healthy and tasty treat.

22. Beef Lasagna with Spinach and Basil

This beef lasagna, rich in omega 3, is a healthy twist on a classic dish.

Packed with spinach and basil, it’s a delicious way to get your nutrients.

Plus, at only 259 calories per serving, it’s lighter than most lasagnas.

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Now matter whether you go fancy or simple, it’s all a great choice if you can simply make it part of your week! Try these meal planning tips to help you incorporate it more easily.

How often do you eat fish?

Any favorite combo’s I need to try?

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