Omega-3-Rich Recipes (Guess What? They're Not All Fish)

Just about everyone could benefit from eating more of omega-3s, an essential fatty acid. Here are some delicious ways to up your intake.

The Guidelines

Omega-3 fats are found in fatty fish like salmon, tuna and sardines. You can also find them in plant foods like flaxseeds, walnuts, canola oil and soy. So there are lots of options when it comes to getting more of these healthy fats! That's good news, since omega-3s are beneficial to the brain and cardiovascular system and promote skin and eye health. Omega-3s also have anti-inflammatory properties.

The current recommendations for omega-3 intake may vary depending on the type. The ALA form (mostly from plant based foods) ranges from 1.1 to 1.6 grams per day for men. The other types EPA and DHA (more plentiful in fish and other animal products) the daily range is 0.3-0.5 grams and 0.8-1.1 grams, respectively.

The Recipes

Fresh salmon is one of the best sources out there; this low mercury fish has more than 650 milligrams of omega-3 per ounce.

Percent daily recommended amount of omega-3 = 281% (men), 409% (women)

Canned salmon offers an affordable way to eat more of this good-for-you fish.

Percent daily recommended amount of omega-3 = 155% (men), 225% (women)

The oil-packed tuna in this recipe has a tremendous amount of flavor, so a little goes a long way.

Percent daily recommended amount of omega-3 = 18% (men), 25% (women)

Intimidated about cooking fresh fish? This simple recipe will save the day.

Percent daily recommended amount of omega-3 = 20% (men), 29% (women)

Adding omega-3 rich flaxseeds to cookies adds flavor and texture too.

Percent daily recommended amount of omega-3 = 16% (men), 28% (women)

The ½ cup of walnuts in this recipe adds more than 5.3 grams of omega-3s.

Percent daily recommended amount of omega-3 = 84% (men), 122% (women)

Adding walnuts to desserts as well as savory dishes can help boost your omega-3 intake.

Percent daily recommended amount of omega-3 = 55% (men), 80% (women)

The canola oil in this crust delivers a hefty dose of omega-3 fats.

Percent daily recommended amount of omega-3 = 53% (men), 94% (women)
Tell Us: What are your favorite sources of omega-3s?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

Keep Reading

Next Up

Spotlight Recipe: Fish Tacos

Mix up your fish taco experience by using different kinds of firm fish and topping with homemade salsa.

20 Healthy Fish Recipes

It’s a fabulous time of year for seafood. Dig into these healthy fish recipes.

Make All of the Winning Recipes from Food Network Star

Check out the winning recipes from Food Network Star finalists so you can make them at home.

Cook All the Recipes from Thanksgiving Live!

Get all the recipes by Alton, Bobby, Giada and Ina from today's Thanksgiving Live!

Your New Favorite Fish: Best 5 Halibut Recipes

Check out Food Network's top-five recipes for halibut, a roundup of deliciously easy-to-make meals from some of your favorite Food Network chefs.

Spotlight Recipe: Fish Tacos with Chili Mayo & Grilled Corn

Just because it's got mayonnaise and a Mexican flair doesn't mean it's heavy dish -- this whole meal weighs in at only 360 calories and less than 10 grams of fat.

The Beauty of Smoothie Bowls (Yes, They're Smoothies—in Bowls)

Just when you thought the world of liquid meals was complete, along comes something new.

PHOTOS: Guy Fieri Makes Nachos in a Trashcan (and They're Amazing!)

Browse an entire photo gallery to see the making of Guy's over-the-top nachos assembled in a trashcan.

They're After Redemption: The Next Iron Chef Season 5 Cast Revealed

Redemption: That's what the newest season of The Next Iron Chef is all about. You'll see 10 familiar chefs battling it out again, proving they've got the skills to win the ultimate prize: the title of Iron Chef.

Food Network Apps

In the Kitchen

Get over 70,000 FN recipes on all your mobile devices.

Facebook Messenger

Ask our bot for recipes, meal ideas and daily food trivia.

Amazon Echo

Just say "Alexa, enable Food Network skill" to get started.