Omega-3 rich recipes

Omega-3 rich recipes

Try these recipes to get your children eating more oily fish – they will love these!

Grilled salmon with pesto

This is a delicious way to serve salmon and my girls love it! It is so simple…all you need to do is spread approximately 1 teaspoon of basil pesto onto a salmon fillet and top with a little finely grated Parmesan cheese.

Then bake at 200 oC for 8-10 minutes. That’s it!

It is delicious served with boiled new potatoes and a crisp green salad or veggies of your choice.

Mackerel pate’



3-4 whole smoked mackerel

4 Tbsp crème fraiche or low fat cream cheese

Juice of 1 lemon

1 tsp Dijon mustard

Freshly ground black pepper, to taste

Fresh flat-leaf parsley  – small handful


  1. Remove the skin from the mackerel
  2. Add the mackerel, crème fraiche, lemon juice and Dijon mustard to a food blender and blend until smooth
  3. Then add the ground black pepper to taste and the finely chopped parsley
  4. Serve on toasted wholemeal bread of your choice or on crackers
  5. Enjoy!

Other ideas:

Why not try a delicious Fish Pie or homemade Fish Cakes to tempt your children into trying different types of fish?

 Very easy Fish Pie…

I have noticed you can buy a ‘fish pie mix’ now in the supermarket, which includes salmon, pollock (or other white fish) and haddock.

  • Make your mashed potatoes first.
  • Then make a white sauce with milk and flour; set this aside.
  • Next add the fish (raw) to an oven-proof dish, pour over the white sauce and add some grated carrots and peas to add colour and vegetables to the mix.
  • Top with your mash, bake in the oven for approx. 30 mins and voila, you have an easy fish pie!
  • You can add some grated Parmesan cheese to top the mash for a ‘posh’ version!

Paula x