How to Get More Omega-3 -- Eating Fish

All of us should be monitoring what we put into our bodies, regardless of whether we want to lose/gain weight or be very active or a mild couch-dweller. For the longest time, I was uninterested in eating "healthy" foods because I didn't want to lose any pounds. The biggest mistake I made was in thinking that eating healthy is only about weight. This is absolutely not true! Sam (my husband) and I started a journey together. The quest for more {energy}. We wanted to harness that feel-good power, and we are doing it by making just a few simple changes in what we eat and the things we do.

One of the biggest energy-boosting changes we have made is getting more {Omega-3}. This fatty acid is a powerhouse for your body. I grew up not eating a lot of fish, due to allergies of family members, and fish is one of the biggest sources of omega-3. After consciously consuming more sources of omega-3 I can already feel the difference. Here are some links if you would like to learn more about omega-3.

WebMD

Mayo Clinic

American Heart

So, if omega-3 is so good for us, how do we get enough of it? Well, if you are lucky enough to live near the coastline, you have an abundance of fresh seafood resources that those of us in the middle are missing out on. If you enjoy fish, you should try to eat it at least once a week. Just making this simple change can boost your levels of omega-3. Since I live inland and don't have access to fresh fish (that doesn't cost an arm and a leg!) we usually buy frozen. We purchase a package of three salmon fillets for a relatively good price. They are large enough that Sam and I split a fillet. That's 3 meals for about $13. 

Since salmon is my favorite fish, and one of the highest in omega-3, we have been eating more of it lately to gain our energy boosting nutrients. Here is a delicious recipe to get you started. 

I found this recipe here and took the following pictures of my first trial.

It's not the prettiest looking dish, but the taste makes up for the neutral colors.

 To make this baked salmon recipe you will need:

• 1 Cup of brown rice
• 2 1/2 Cups of water
• 1 lb. Salmon fillet
• 1/4 Cup of orange juice
• 1 Teaspoon dried dill weed
• 1 Teaspoon dried rosemary
• 1 Teaspoon dried basil
• 1 Teaspoon dried mustard
• 1 Teaspoon lemonpepper

1.  Preheat oven to 350 degrees F (175 degrees C). In a saucepan bring 2 1/2 cups of water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. 
2. In a large pan, add enough water to just cover the bottom of the pan. Lay the salmon fillet in the pan, pink side up. Place cooked rice around the outside of the fish. Sprinkle the orange juice over the fish and rice. 
3. In a small bowl, combine the dill weed, rosemary, basil, mustard, lemon pepper and sprinkle over the fish and rice. Cover with aluminum foil. 
4.  Bake in a preheated oven for 30 to 40 minutes or until the salmon is tender and flaky.

Thanks SDELATORE at Allrecipes for sharing this great recipe!

There are more ways to get omega-3 than just eating fish. Check for future posts in the How to Get More Omega-3 series for information about fish oil, flax seed, beans, nuts, and more. I'll tell you how good they are and how to get them into your body.