Get Those Omega 3's In!

First published 14th Sep, 2022

You may have heard the term “omega 3 fatty acid” but are unclear as to what it actually is. Omega 3 is an essential fat – the word essential in this context means that we rely on it coming from our diet as the body cannot survive without it. Our modern-day diet tends to be very low in omega 3. An omega 3 deficiency is linked to a myriad of health problems including high cholesterol levels, inflammation and joint pain.

It is well-accepted amongst health experts that getting a nutrient from food is far more beneficial than getting it from a supplement.

What Is The Best Source of Omega 3?

The best source of Omega 3’s is oily fish - sardines, pilchards, mackerel, tuna, salmon and kippers to name some. You may be unsure on how to incorporate these into your diet though. We have shared some ideas, as well as a recipe you can try!

How Do I Get More Oily Fish In My Diet?

For a luxurious and delicious breakfast - Kippers fried in a little butter on a slice of toasted sourdough 
For a family-friendly and fun supper – tinned salmon and sweet potato fish cakes with a sweet chilli mayo dip
For a belly-filling and warm lunch – sweetcorn and tuna chowder with a slice of health bread 

Crustless Tuna Quiche For The Win!

Give this crustless tuna quiche a bash. Even non-fish lovers will be fighting over the last slice! 

You will need:

A little oil
1 onion chopped
2 small tins of shredded tuna in brine, drained
4 eggs
salt & black pepper
150 ml plain full cream yoghurt
150 ml mayonnaise
250 ml grated cheddar


Heat your oven to 180 degrees C and grease an oven dish of about 18 x 24 centimetres.

Fry the chopped onion in a little oil on a medium to high heat for 3 minutes. Add the drained tuna and let it cook for another 3 minutes, stirring now and again. Let it cool for a few minutes before adding to the egg mixture.

Beat the eggs in a bowl and add the yoghurt and mayo. Beat well together adding salt and pepper to taste. Stir in the cheese and the onion and tuna mix.

When the oven is ready, bake the quiche for 40 to 45 minutes. It should be firm in the middle and golden brown around the edges.

We like this best eaten cold for lunch and it’s perfect for lunch boxes. Make one on a Sunday so you’re ready for Monday!


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