Omega 3

We hear it all the time from the health experts: eat fatty fish twice a week to get your dose of heart-healthy Omega-3s. And what better way to do it than with this fun, flavorful recipe by culinary nutrition Expert Anne Assassi!

Consider this thought to plan for the upcoming week: get off to a good start with a lovely serving of Omega-3s! The FDA recommends consuming two servings of seafood per week to boost heart and brain health, which means it’s not a bad idea to start eating fish earlier in the week so that you can plan your next fish dish before the week is over.

And if you’re like me, you can always double up your recipe so that you can dive into more Omega-3s for lunch the next day. How is that for fantastic?

Although I typically eat a lot of salmon, tuna, and black cod, halibut is another great option. Halibut is admittedly less rich in Omega-3s than the latter; however, one 6-oz portion is still going to net about 900mg of Omega-3s, which is still a considerable amount!

So if you find yourself growing tired of other seafood that are high in Omega-3s, don’t hesitate to choose an option in the middle range, like halibut. Adding diverse foods to your diet is best, especially because it will lower your chance of boredom!

Before you dive into meal planning for the delicious recipe below, check out the list made by Seafood Health Facts that details the Omega-3 content of various types of fish.

And now…the recipe for Halibut with Zucchini, Olives, and Sun-Dried Tomatoes!


(Serves 4)

  • Four (6-ounce) skinless halibut fillets
  • 2 medium zucchini, sliced into thin rounds
  • 1/4 tsp sea salt
  • 1/3 cup sun-dried tomatoes in oil, drained and coarsely chopped (reserve 2 tsbp oil)
  • 1/4 cup cilantro, coarsely chopped
  • 1/2 cup oil-cured black olives, pits removed, and coarsely chopped
  • Freshly ground black pepper
Check out the full recipe and instructions.

Anne Assassi, MS, RDN is a private practice dietitian and health coach based in the San Francisco Bay Area. A lover of home-cooked culinary creations, Anne helps individuals discover the art of healthy eating as an enjoyable creative experience in our homes that allows us to be our healthiest selves. Connect with Anne to create your most inspired and healthiest kitchen!

Omega 3
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