Learn to prepare delicious and practical dishes to enjoy the benefits of this healthy fat
Omega 3 is a type of healthy fat that offers several body benefits, including the promotion of heart health and the improvement of brain function. Being rich in anti -inflammatory properties, it is also well known to help reduce inflammation and the beneficial for chronic diseases.
Faced with so many benefits, it is essential to include omega 3 -run food in meals. An excellent way to do it is to consume fish that, in addition to being nourishing, are versatile and practical to do. Below, take a look at 7 recipes to include in your daily life!
Salmon with butter and herbs
Ingredients
- 2 salmon
- 2 tablespoons of butter
- 2 tablespoons of olive oil
- 2 peeled and wrinkled garlic cloves
- 1 tablespoon of chopped green green
- 1 tablespoon of thyme
- 1 tablespoon of dill
- 1/2 lemon juice
- Rooms and black pepper ground to taste
Methods of preparation
In a pan, place the olive oil and bring over medium heat. Arrange the salmon on the pan with the skin facing down and fry for 3 minutes. In the meantime, season the other part with salt and black pepper. Then turn the fish to brown on the other side. Turn off the heat, transfer to a plate and set aside. In the same pan, put the butter and bring over medium heat. Add the garlic and brown. Turn off the fire, add green smell, thyme, dill and lemon juice and mix to incorporate. Arrange the mixture on the fish and serve.
Tip: Serve with your choice salad.
Mackerel in white sauce
Ingredients
- 4 slices of mackerel
- 3 tablespoons of corn starch
- 2 tablespoons of butter
- 1 peeled and chopped onion
- 2 peeled and wrinkled garlic cloves
- 1 pepper Red without seeds and chopped
- 1 seed -free and chopped tomatoes
- 200 ml of milk
- Rooms and black pepper ground to taste
- Olive oil
Methods of preparation
In a container, put the fish and season with salt, black pepper and garlic. Cover and leave to rest for 10 minutes. Then fat a pan with olive oil and bring over medium heat to heat. Arrange the poles and fry both sides. Add the peppers and tomatoes and fry for 3 minutes. Turn off the heat and set aside.
In another pan, put the butter and bring over medium hot heat. Add the onion and brown. Add the milk and cook until it boils. Then put the corn starch and cook until the sauce thickens, stirring constantly. Turn off the heat, pour the sauce over the fish and then serve.
Connected herring
Ingredients
- 4 fillets Clean
- 3 peeled and sliced peeled onions
- 3 Bay leaves
- 1/2 cup of white wine vinegar tea
- 1 cup of olive oil
- Black white pepper and ground pink pepper to taste
- Waterfall
Methods of preparation
In a container, put the fish, cover with water and soak for 12 hours, changing the water from time to time. Then drain the fish, cut into cubes and arrange on a plate. Add the onion, bay leaves, vinegar, olive oil and peppers and mix. Cover with an aluminum sheet and leave to rest for 3 hours in the refrigerator. Then bring a non -stick pan over medium heat. Arrange the fish without bay leaves and fry until golden brown. Serve later.
Pasta with anchovy
Ingredients
- 500 g of noodle spaghetti
- 125 g of chopped anchovies
- 500 ml of tomato sauce
- 5 olive
- 1 peeled and chopped onion
- 1 seed -free and chopped tomatoes
- 2 peeled and wrinkled garlic cloves
- Salt and olive oil to taste
- Cooking water
Methods of preparation
In a pan, put the light of the water over medium heat with a boil. Add a spoonful of salt and pasta and cook up to al dente. Turn off the fire, drain and set aside. In another pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the anchovy and brown for 2 minutes. Put the tomato sauce and tomatoes and cook for 5 minutes. Turn off the fire, add the olives and mix. Pour the sauce over the pasta and then serve.
Cod with vegetables
Ingredients
- 8 cod
- 2 peeled and sliced onions
- 2 peeled carrots and cut into sticks
- 300 g of billet
- 250 g of pea
- 3 seeds without seeds and chopped
- 1 cup of water
- 1 cup of olive oil
- Salt, ground black pepper and chopped parsley to taste
Methods of preparation
In a pan, place the onions, carrots, bubble potatoes, peas and tomatoes. Sprinkle with half of the olive oil and season with salt and black pepper. Arrange the fish on the vegetables, season with the remaining olive oil and season with salt and black pepper. Add the water and bring over medium heat to cook for 30 minutes after boiling. Turn off the fire and serve then.
Quiche of salmon and spinach
Ingredients
Mass
- 1 cup of full flour tea
- 3 tablespoons of olive oil
- 3 tablespoons of cold water
- 1 pinch of salt
Filling
- 200 g of boiled and cut salmon
- 1 cup of tea spinach chopped
- 3 eggs
- 1/2 cup of milk tea
- 1/2 cup of chopped white cheese tea
- 1 tablespoon of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
Mass
In a bowl, mix the ingredients with your hands until it forms a homogeneous mass. Repair the bottom and sides of a form of quiche with the dough. Create holes in the dough with a fork and cook preheated to 180 ° C for 10 minutes. Reserve.
Filling and assembly
In a bowl, beat the eggs, milk and cheese until smooth. Season with salt and black pepper. Add the spinach and salmon to the mixture. Pour over the pre-alleged mass. Bake in a preheated oven at 180 ° C for 30-40 minutes or until golden brown and firm the filling. Let it heat and serve later.
Creamy rice with tuna and pea
Ingredients
- 2 cups of boiled rice tea
- 270 g of tuna Grated greeting
- 1/2 cup of pea tea
- 1/2 chopped onion
- 1 chopped garlic tooth
- 1/2 cup of sour cream tea
- 2 tablespoons of Cagliata
- 1 tablespoon of olive oil
- Salt, ground black pepper and nutmeg nuts to taste
- Grated Parmesan for Gratin
Methods of preparation
In a pan, heat the olive oil over medium heat and brown the onion until it is transparent. Add the garlic and brown a little more. Add tuna and pea. Mix well to incorporate flavors. Add the cream and the curd. Season with salt, black pepper and a pinch of nutmeg. Mix the cooked rice and mix until creamy. Transfer to a refractory, sprinkle the Parmesan at the top and cook preheated at medium temperature to gratify for 10-15 minutes. Serve later.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
