10 recipes to fill up on omega-3s
To cover our omega-3 fatty acid requirements, we need to choose the right ingredients and seasonings. But it's not easy to prepare dishes that are both tasty and balanced... Looking for inspiration? Here are 10 recipe ideas to help you fill up on omega-3s easily and enjoyably!
All recipes are for 4 people.
Tapas with guacamole
Blend the flesh of 2 avocados, 1 peeled tomato, 1 lime, 1 garlic clove and a few coriander leaves. Season with salt and pepper. Add a little rapeseed oil and a few drops of Tabasco. Cover with plastic wrap and chill for at least 1 hour. Spread on cooked potato slices. Garnish with diced red bell pepper or shrimp and coriander leaves.
Endive salad with walnuts
Cook 4 soft-boiled eggs and leave to cool. Cut 3 endive leaves. Wash. Prepare the vinaigrette: one tablespoon of wholegrain mustard with 1 tablespoon of rapeseed oil and the same amount of walnut oil. Add 1 tablespoon of cider vinegar. Adjust seasoning. Cut 2 washed and dried green apples into quarters. Sprinkle with lemon. Mix with endives. Divide between plates and add the soft-boiled egg in the center. Add a little vinaigrette. Garnish with walnut kernels and chervil flakes.
Spinach and herring charlotte with lemon sauce
Lift or have your fishmonger lift the herring fillets.
Preheat oven to 200°C. Carefully peel and rinse the spinach. Cook for 5 minutes in boiling salted water. Drain, chop coarsely and squeeze out as much water as possible.
Peel the lemon into zests. Beat the egg whites until stiff, reserving one yolk. Mix the spinach with the egg whites, yolk, half the lemon zest and 2 tablespoons crème fraîche, season with salt and pepper.
Place 2 herring fillets in the bottom of each buttered bowl. Add the spinach mixture on top. Bake for 20 minutes at around 200°C.
Meanwhile, peel and finely chop the chervil. In a small saucepan, mix the crème fraîche with the second half of the zest and the chervil, season with salt and pepper, heat over a low heat and then add 25g of butter (or omega-3 margarine) in small pieces, stirring with a wooden spoon.
Remove the charlottes from the oven, leave to cool for 5 minutes, then turn them out onto each plate and arrange the sauce around them.
This recipe is proposed by OFIMER (Office national interprofessionnel des produits de la mer et de l'aquaculture).
Salmon with orange sauce
Cook 4 salmon steaks in a fairly hot court bouillon for 8 to 10 minutes. Leave to cool. Remove the skin and center fishbone and form a flake on each plate. Prepare the sauce: Mash 2 hard-boiled egg yolks with 1 heaped teaspoon of mustard. Gradually whisk in 20% fromage blanc. Season with salt and "4 berries" pepper. Gently whisk in an egg white and the juice of half an orange. Divide the sauce between 4 ramekins and place on each plate. Decorate the salmon with orange zest, dill and berries.
2-fish pizza
Spread 300 g of pizza dough in a dish. Add tomato coulis, a few onion rings, diced green bell pepper and chili pepper. Arrange lemon sardine fillets and a can of flaked yellowfin tuna. Season with salt and pepper. Sprinkle with oregano, drizzle with olive oil and a few drops of lemon. Sprinkle with Parmesan and bake for 20 minutes.
Tuna carpaccio
Very finely slice 500 g of tuna at your fishmonger's and wrap in plastic wrap for immediate chilling. Squeeze 2 limes, add 1 tbsp soy sauce, 1 tbsp rapeseed oil, 1 tbsp olive oil and 1 tsp coriander seeds. Season with salt and pepper. Arrange slices of tuna on each plate and drizzle with the marinade. Cover with cling film and chill for at least two hours. Just before serving, garnish with freshly chopped coriander and lime slices.
Lamb's lettuce salad with langoustines
Marinate 24 shelled langoustine tails in a mixture of 2 tablespoons walnut oil, 1 tablespoon rapeseed oil and 1 squeezed orange for 2 hours. Filter and set aside for 2 hours. Decorate each plate with a bed of lamb's lettuce and arrange 6 langoustines inside. Add 3 cherry tomatoes, halved. Make a vinaigrette with a spoonful of wholegrain mustard, gradually whisking in the juice from the marinade. Drizzle over the langoustines. Garnish with coarsely crushed walnuts and chervil flakes.
Walnut and candied fruit cream
Whisk 4 egg yolks with 21 tablespoons sugar. Add 1 tablespoon cornflour and a little milk to thin. Bring to the boil, gradually adding half a liter of milk, 2 tablespoons of sugar and a teaspoon of bitter almond essence. Add a dozen crushed walnuts and a few pieces of candied fruit. Divide between ramekins and chill. Just before serving, decorate each ramekin with a walnut kernel and a few cubes of candied fruit.
Brandade with mackerel
Bake 2 herrings with bay leaves and slices of preserved lemon, a little water and white wine for 15 to 20 minutes. Drain slightly. Remove bones, head and skin. Cut into pieces and crumble coarsely. Prepare a potato purée, adding a teaspoon of rapeseed oil and a teaspoon of crème fraîche. Mix with the fish. Adjust the seasoning. Garnish with slices of preserved lemon. Serve with a salad of arugula or baby greens and a mustard vinaigrette with rapeseed oil.
Tuna steaks with garlic purée and tomatoes
Peel garlic cloves, remove sprouts and poach for 15 minutes. Cut the tomatoes into quarters. Peel and chop the onions. Heat 3 tablespoons of olive oil in a sauté pan and sauté the onions for 2 minutes. Add the tomatoes and chopped herbs. Season with salt and pepper. Cook over medium heat for 15 minutes. In a hot non-stick frying pan, pan-fry the tuna with the remaining oil over low heat for 10 minutes, turning halfway through cooking.
Meanwhile, crush the drained garlic with a fork and season with salt and pepper.
Place the tuna on serving plates, add the garlic puree and tomatoes and serve immediately as is or with a little rice.
This recipe is proposed by OFIMER (Office national interprofessionnel des produits de la mer et de l'aquaculture).
Bon appétit!
Source : Doctissimo.fr