Recipes
Our recipes aim to inspire you to include more long chain Omega-3 rich foods in your daily diet.
We will be adding new recipes to this section and would welcome your suggestions – all recipes contributed will be acknowledged.
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We thank dietitian Shamala Ratnesar for the following recipes which are from her book The Omega-3 Diet Revolution: The Ultimate Health & Weight Loss Solution.
Salmon with Tomato Salsa
 Serves 4
4 x 200g (7 oz) Salmon fillets (or other fish of your choice)
Tomato Salsa:
1 medium tomato, diced
½ medium red capsicum, diced
¼ medium red onion, finely chopped
1 teaspoon sugar
1 red chilli, deseeded and finely chopped
½ tablespoon lime juice
2 tablespoons fresh coriander (cilantro), chopped
Salt and pepper to taste
Mix the salsa ingredients together in a bowl. Set aside.
Lightly season the salmon fillets. Pre-heat a grill, barbecue plate or frying pan on a moderately high setting and cook the salmon for about 2 minutes on each side. Reduce the heat to moderate and cook for a further 3-4 minutes or until cooked through.
Top each fillet with the salsa and serve with boiled/steamed rice and a green salad.
Variations:
For a more Mediterranean touch, substitute fresh, chopped basil for the coriander.
Instead of the capsicum, substitute ½ a fresh mango to make a mango salsa, ¼ cup corn to make a corn salsa, or ½ an avocado to make an avocado salsa. You can serve these delicious salsas with fish, seafood, chicken or steak.
Nutritional value per serve:
Energy: 299 calories, or 1252 kilojoules
Protein: 40 g
Fat: 14 g
Carbohydrate: 3 g
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Prawn and Tuna Lettuce Cups
 Serves 4
4 large lettuce leaves, trimmed to form cups
200g (7 oz) canned tuna, well drained
200 g (7 oz) cooked prawns
2 tablespoons shallots
¼ cup grated carrot
½ cup low fat mayonnaise
Flavouring 1:
3 teaspoons horse radish cream
Flavouring 2:
¼ teaspoon curry powder
1 ½ tablespoons mango chutney or fruit chutney
Wash and pat dry the lettuce leaves and arrange on 4 plates.
Mix together the tuna, prawns shallots, carrot and mayonnaise. Add either flavouring 1 or flavouring 2.
Spoon the tuna-prawn mixture into the lettuce cups.
Serve with a slice of bread and a piece of fruit as a meal, or on its own as an entrée.
Nutritional value per serve with horseradish cream:
Energy: 184 calories, or 769 kilojoules
Protein: 25g
Fat: 6g
Carbohydrate: 7g
Nutritional value per serve with chutney:
Energy: 194 calories or 813 kilojoules
Protein: 24.5g
Fat: 6g
Carbohydrate: 10g
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Quick Spicy Fish
 This is the perfect dish for dinner the working week as it can be ready in a jiffy.
You can use any kind of fish fillet for this recipe. The fish may be baked (as in the recipe), or you can also pan fry it, which will make the dish even quicker to prepare.
Serves 4
1 tablespoon mustard seed oil or canola oil
1 teaspoon curry powder
1 teaspoon turmeric
4 cod or mackerel fillets (900g/2lb)
4 tablespoons tomato sauce
2 tablespoons sweet chilli sauce
Salt to taste (about ½ teaspoon)
Canola spray
Spoon the mustard seed oil into an ovenproof dish, or spray liberally with canola oil. Rub all the spices and sauces well into the fish.
Lay the fish in a single layer in the dish and spray with canola spray. If using mustard seed oil, sprinkle a few drops on top of each fillet if desired.
Bake in a hot oven at 200°C (400°F) for 15-20 minutes or until cooked through.
Steamed/boiled rice or noodles, and carrot, cauliflower and broccoli steamed and drizzled with a little mustard seed oil or stir fried and sprinkled with herbs.
Nutritional value per serve:
Energy: 305 calories or 1277 kilojoules.
Protein: 46g
Fat: 10 g
Carbohydrate 7.5 g
Back to top Oyster Snack
 Oysters are the richest source of zinc available in the food supply. Zinc has many important functions in our bodies including wound healing and helping to fight off infections. It is also an anti-oxidant. The combination of omega-3s and zinc in the oysters makes a potent blend.
Try not to think of oysters as a luxury food that you may eat occasionally at a restaurant. Canned oysters are relatively inexpensive and can become a regular part of your diet. You can have them on toast or low fat crackers, add them to rice, or blend them to make a dip.
Serves 2
4 slices of bread, crusts removed
4 tablespoons cottage cheese
1 teaspoon paprika
4 slices tomato, cut into 2, making 8 halves
1 can smoked oysters, well-drained
1 tablespoon parmesan cheese
Trim the crusts off the bread and cut each slice into 2, making 8 rectangles. Toast the bread.
Spread the toast with the cottage cheese and sprinkle with paprika.
Place ½ a slice of tomato on each rectangle.
Top with 1 large oyster or 2 small oysters.
Sprinkle each rectangle with ½ teaspoon of parmesan cheese.
Place under grill for about 2 minutes or until the cheese melts.
Serve immediately.
Nutritional value per serve:
Energy: 252 calories or 1056 kilojoules
Protein: 18g
Fat: 8g
Carbohydrate: 27g
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Sardine Dip
 The sardines in this recipe will give you a real omega-3 boost. You can substitute canned salmon, tuna or oysters,
Serves 4
1 x 105g (3 ½ oz) can sardines canned in spring water, canola oil or olive oil, well drained
¾ cup (210 g/7 oz) low fat ricotta cheese
1 clove of garlic, finely chopped
1 tablespoon lemon juice
lemon rind, grated
1 tablespoon spring onions or shallots, finely chopped
2 tablespoons sweet chilli sauce
¼ teaspoon Worcestershire sauce (optional)
Blend sardines, ricotta cheese and garlic in a food processor. Stir in the lemon juice, lemon rind, shallots and chilli sauce. Add the Worcestershire sauce if desired.
Serve as a dip with low-fat crackers or bread, or as a filling in sandwiches or topping for toast.
Nutritional value per serve:
Energy: 140 calories or 588 kilojoules.
Protein: 11g
Fat: 6g
Carbohydrate: 4g
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Padmini’s Pumpkin Pudding
 This dessert is one of my mother, Padmini’s signature dishes. I remember when I was a child growing up in Sri Lanka, guests at dinner parties were in awe that this delicious dessert was made from the humble pumpkin.
This version is lower in fat and calories than the original version, but it still tastes delicious.
Serves 8
300g (10 oz) pumpkin
60g (2 oz) dark brown sugar *
60 g (2 oz) reduced fat canola spread or margarine
3 omega-3 eggs
6 cardamom pods
3 cloves
1 teaspoon powdered cinnamon
2 teaspoons grated nutmeg
1 teaspoon vanilla essence
1 tablespoon self-raising flour
Steam the pumpkin until soft and mash well. Place sugar and margarine in a bowl and cream using an electric beater. Separate the eggs and beat in the yolks, one at a time, while continuing to beat the mixture. Beat in the mashed pumpkin.
Crush the cardamom pods, remove the seeds and grind the cardomoms and cloves using a mortar and pestle. Add to the pumpkin mixture together with the cinnamon and nutmeg. Add the vanilla essence.
Fold in the flour. Beat the egg whites to a stiff froth and gently fold in.
Pour the mixture into an oven-proof dish and bake at 180° C (350°F) for about 30 minutes or until lightly browned.
*If you have a sweet tooth, you can add an extra tablespoon of sugar or sugar substitute. Alternatively, add 2 tablespoons of sultanas to the flour.
Nutritional value per serve:
Energy: 113 calories, or 474 kilojoules
Protein: 3g
Fat: 6.5g
Carbohydrate: 11g
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