Recipes with Fish Oil

Fish's own fat is rich in lipids of good quality, among which omega 3 or essential fatty acids for the organism are important. However, fish oil, is it really a superfood? Recipes with fish oil have several health benefits.

Fish oil is one of the most popular and healthy oil in the world.  And, in addition to being rich in Omega 3 fatty acids, it offers a variety of health benefits.

Simply put, fish oil and Omega 3 are synonymous with vitality and health.

There are scientists studying omega-3s to understand how they affect health. Apparently, people who consume fish and other shellfish would be at lower risk of presenting certain chronic diseases.

Main components of fish oil

Among the other most recognized nutrients, vitamins A, B, C and D stand out.

To obtain them, it would be enough to eat fish. However, among the most nutritious in terms of oil, the following fish stand out:

• Salmon
• Canned sardines
• Tuna
• Herring
• Mackerel
• Trout

As for Omega-3s, they are found naturally in some foods and added to other fortified foods. That is, in addition to finding them in fish and shellfish, you can obtain adequate amounts of omega-3 by consuming a variety of the following foods:

• Nuts and seeds, such as flaxseed, chia and black walnuts
• Plant oils, such as flaxseed oil, soybean oil, and soybean oil
• Fortified foods, such as certain brands of eggs, yogurt, juices, milk, soy drinks (soy) and infant formula

Health benefits of Omega 3 fatty acids

Omega 3 is considered one of the healthiest components found in a variety of foods. It is the case of fish oil, where it stands out as the main component.

Among the main benefits of Omega 3 acids are contributing to the following functions:

• Normal functioning of the heart
• Maintain normal blood pressure.
• Maintain normal blood triglyceride levels
• Normal brain function
• Normal vision
• Maternal intake contributes to the normal development of the brain of the fetus and nursing babies
• Maternal intake contributes to the normal development of the eyes of the fetus and nursing babies

Benefits of fish oil

Below, we highlight some of the most recognized benefits of fish oil that, as mentioned above, is largely due to the presence of Omega 3 fatty acids.

1. Health and child development

During pregnancy and breastfeeding, eating fish and other seafood weekly could improve your baby's health as it would help strengthen your central nervous system.

However, it is important to choose fish that are high in Omega 3 and low in mercury. Among these, we have salmon, herring, sardines and trout.

2. Protect the brain

Fish oil protects the brain, prevents strokes or arterial obstruction in the area. Also, it could reduce the risk of suffering from Alzheimer's disease, dementia and other cognitive function problems.

3. Promotes skin

Foods rich in fish oil is beneficial to health of the skin, especially if it is dry. However, the benefit goes much further as its nutrients also help treat problems such as itching, psoriasis and acne.

On the other hand, fish oil also offers benefits topically. Applying a couple of drops, using a light circle-shaped massage, reduces inflammation.

4. Treatment for arthritis pain

One of the main benefits of fish oil in the treatment of rheumatoid arthritis. This is due to its outstanding component, omega 3 fatty acid.

This favors the processes of inflammation in the body. In this way, and progressively, fish oil helps reduce stiffness in the joints, especially in morning hours, and relieve pain.

5. Strengthens the cardiovascular system

Many studies show that eating fatty fish and shellfish as part of a healthy diet helps keep your heart healthy and protects you from many heart problems.

One of these benefits derives from the reduction of blood pressure, and the removal of plaques in the arteries that obstruct blood supply.

Dietary supplements that provide Omega-3

If you don't like eating fish there are dietary supplements that provide Omega-3. For example, you can buy fish oil, krill oil, cod liver oil and seaweed oil.

In this way, you will get the dose and form of omega-3 that your body needs.

Recipes that contain fish oil

Preparing fish recipes can always be challenging. Complications may vary. From the type of fish used, through the way of doing it, and without forgetting the occasional criticism from your family.

It is time to turn fish recipes and, once and for all, show you that this beneficial ingredient can also be viable. No matter how skilled you are in the kitchen, you just have to follow these steps and you will notice the difference.

Now, as for the time required for preparation, it will vary depending on the types of fish recipes you make. Remember, in the kitchen, there is always more than one way of doing things.

1. Grilled Salmon

The salmon is an extraordinary fish with great nutritional properties. A rich source of protein, minerals, omega-3 and good cholesterol. Be sure to try this recipe.

Ingredients

• 1 lemon (20 g).
• 1 large slice of salmon (300 g).
• 2 cloves of garlic without skin (15 g).
• 1 tablespoon sea salt (25 g).
• 1/2 cup with Provencal herbs (50 g).
• 2 tablespoons ground parsley (50 g).
• 1 tablespoon extra-virgin olive oil (30 mL).

Preparation

• First, wash the salmon slice thoroughly with plenty of water.
• Then, drain and take the steak to a table where you will season.
• Then, use the garlic cloves previously chopped with salt, ground parsley and Provencal herbs.
• Then, wrap the salmon slice in foil or "film" paper to store in the refrigerator for 2 hours.
• Finally, remove from the refrigerator, wait for it to defrost and grill with a drizzle of extra virgin olive oil. Cook on both sides and enjoy.

2. Garlic tuna

Also in this recipe with fish, the idea is to simplify the work in the kitchen but add a lot of quality to the dish.

Ingredients

• 1 head of garlic (45 g).
• 2 cups of vinegar (220 mL).
• 2 slices of fresh tuna (425 g).
• 1 tablespoon ground black pepper (25 g).
• 1 tablespoon extra-virgin olive oil (30 mL).
• 2 tablespoons cumin powder (50 g).

Preparation

• First, wash the tuna slices very well and drain the excess water.
• Then, with the help of a pot of considerable size, introduce the slices with the cups of vinegar, a little salt and let it cook over high heat for 10 minutes.
• Meanwhile, crush the garlic cloves very well along with the cumin powder and a drizzle of oil. Ideally, you should have a homogeneous mixture.
• Once the slices are ready in the water, proceed to remove them and wait for them to cool slightly.
• Then, brush them with the garlic, cumin and oil preparation and make sure it covers the surface of the fish well.
• Let everything acquire flavor for 25 minutes
• If you wish, you can eat it at once. Another option is to refrigerate and go through the iron the next day.

3. Baked salmon with vegetables

With this salmon recipe, we can have both the health benefits of fish oil and vegetable.

Ingredients

• 4 slices of salmon loins, (200g each)
• 1 zucchini (200g)
• 2 carrots (100g)
• 2 leeks (100g)
• 1 tablespoon sea salt (25 g).
• 1 tablespoon extra-virgin olive oil (30 mL).
• Spices to taste

Preparation

• Firstly, wash, peel and cut the vegetables into very thin slices. 
• Each salmon loin is wrapped with a vegetable nest in foil or baking paper, as tight as possible. 
• Cook it in the oven for 15 minutes and it will be ready to serve.

These recipes are very easy to prepare. With all these dishes we will incorporate omega 3 or fish oil and its benefits. We will also have other good nutrients of fish that help us take care of our health with a balanced diet.