Made By Mandy: Dietitian’s favourite recipes for Omega-3

Dietitian and recipe developer Amanda Maiorano – known as Made By Mandy – shares some of her favourite recipes packed with Omega-3 fatty acids.

These recipes are not only delicious but also packed with essential nutrients, particularly omega-3 fatty acids.

Omega-3s support heart health, brain function, and reduce inflammation, making these meals a great choice for overall wellbeing.

Alongside lean protein and fresh vegetables, each recipe offers a balanced, nutrient-rich option to keep you feeling satisfied and energised.

Whether you prefer a quick weeknight dinner or a wholesome lunch, these recipes deliver both flavour and powerful health benefits.

- Made By Mandy

Crispy Skin Salmon with Pearl Couscous

Serves 2

Ingredients

Salad

120g pearl couscous

50g rocket

2 spring onions, finely sliced

60g feta, crumbled

30g pomegranate seeds

30g hazelnuts, roughly chopped

2 tbsp parsley, finely chopped

2 tbsp dill, roughly chopped

Zest of 1 lemon

Dressing

1 tbsp extra virgin olive oil

Juice of ½ lemon

Pinch of salt and pepper

Salmon

2 salmon fillets, skin on

1 tbsp extra virgin olive oil

Pinch of salt and pepper

Crispy skin salmon with pearl cous cous. Source: Made By Mandy

Method

1. Bring a pot of salted water to the boil and cook the couscous according to packet instructions. Once cooled, transfer to a large bowl and combine with rocket, spring onions, feta, pomegranate seeds, hazelnuts, parsley, dill and lemon zest.

2. For the dressing, whisk together the olive oil and lemon juice, then season with salt and

pepper. Drizzle over the salad and toss gently to combine.

3. Pat the salmon skin dry with a paper towel. If time permits, refrigerate for up to 1 hour (covered) to help the skin dry further. Lightly coat the salmon fillets with 1 teaspoon of olive oil, then season with salt and pepper.

4. Heat the remaining olive oil (about 3 teaspoons) in a pan over medium-high heat. Once hot, place the salmon skin-side down and use a spatula to press down for 10 seconds to ensure even crisping. Cook for 7 minutes, then flip and cook for another 1 – 2 minutes, or until cooked to your liking.

5. Divide the salad between two plates and top each with a piece of salmon, skin- side up.

Easy Salmon Teriyaki Bowls

Serves 2

Ingredients

1 tbsp miso paste

1 tbsp rice wine vinegar

1 tbsp honey or maple syrup

1 tbsp soy sauce

2 salmon fillets

150g jasmine or basmati rice

200ml coconut milk

55ml water

2 tsp sesame oil

1 garlic clove, finely sliced

2 bunches bok choy, rinsed

1 tsp sesame seeds

2 spring onions, thinly sliced (green part only)

Easy Salmon Teriyaki Bowls. Source: Made By Mandy

Method

1. Preheat oven to 220°C. Lightly grease a baking dish with oil or line it with baking paper.

In a small bowl, whisk together the miso paste, rice wine vinegar, honey (or maple syrup), and soy sauce. Place the salmon fillets in the dish and spoon the glaze over them. Set aside to marinate for 5 minutes.

2. Rinse the rice under cold water. Add to a medium saucepan with the coconut milk and water. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 10 minutes or until tender. Remove from heat and let stand, covered, for 5 minutes.

3. Transfer the marinated salmon to the oven and bake for 8–10 minutes, or until cooked to your liking. Meanwhile, heat the sesame oil in a frying pan over medium-high heat. Add the sliced garlic and cook for 30 seconds, then add the bok choy and stir gently. Cook for 2 minutes, or until just tender.

4. To serve, divide the rice between two plates. Top with salmon and bok choy, then sprinkle with sesame seeds and spring onions.

Salmon and Veg Tray Bake

Serves 2

Ingredients

2 salmon fillets

1 tbsp apple cider vinegar

1 tbsp honey

1 tbsp extra virgin olive oil

3 tsp wholegrain mustard

1 garlic clove, minced

Salt and pepper, to taste

1 bunch broccolini

1 bunch asparagus

150g snow peas

1 red chilli, finely sliced

4 spring onions, finely sliced

Salmon and Veg Tray Bake. Source: Made By Mandy

Method

1. Preheat the oven to 180°C and line a baking tray with baking paper. In a small bowl, whisk together the apple cider vinegar, honey, olive oil, mustard, minced garlic and a pinch of salt and pepper.

2. Place the broccolini, asparagus, and snow peas in a large baking dish. Drizzle with half the sauce and toss to coat.

3. Nestle the salmon fillets among the vegetables and spoon over the remaining sauce. Season with salt and pepper. Bake for 15–20 minutes, or until the salmon is cooked to your liking.

4. To serve, divide the salmon and vegetables between two plates and garnish with sliced red chilli and spring onions.

Brown Rice and Salmon Power Salad

Serves 1

Ingredients

1 cup cooked brown rice (microwave pouches are great here)

2 spring onions (green parts only), finely sliced

2 tbsp pistachios, roughly chopped

Small handful fresh mint, finely chopped

Small handful fresh coriander, finely chopped

Crumbled feta, to taste

1 hot smoked salmon fillet, flaked

1 Lebanese cucumber, diced

Small handful of raisins or sultanas

Pinch of chilli flakes

Pinch of sumac

Salt and pepper, to taste

Drizzle of olive oil

Brown rice and salmon power salad. Source: Made By Mandy

Method

1. In a large bowl, combine the brown rice, spring onions, pistachios, mint, coriander, feta, salmon, cucumber, and raisins (or sultanas). Toss until evenly mixed.

2. Sprinkle over the chilli flakes, sumac, and season with salt and pepper. Finish with a generous drizzle of olive oil, toss once more, and enjoy.

Smoked Salmon Soba Noodle Salad

Serves 2

Ingredients

100g smoked salmon, flaked or sliced

100g dried soba noodles

½ red onion, finely sliced

3 tbsp white vinegar

2 tbsp warm water

1 cucumber, shaved into ribbons

75g edamame (blanched or thawed from frozen)

2 tbsp fresh dill

10g fresh mint

10g fresh coriander

1 red chilli, thinly sliced

Dressing

1 tbsp extra virgin olive oil

1 tbsp lemon juice

1 tbsp honey

1 tsp Dijon mustard

Salt and pepper, to taste

Smoked salmon soba noodle salad. Source: Made By Mandy

Method

1. Cook soba noodles in a large saucepan of boiling salted water for 4–6 minutes or until tender. Drain, rinse under cold water, and drain again. Transfer to a large bowl and set aside.

2. Place the sliced red onion in a small bowl with the vinegar and warm water. Stir and set aside to pickle lightly while you prepare the other ingredients.

3. In a separate bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, and a pinch of salt and pepper to make the dressing.

4. Transfer the noodles to a serving platter. Arrange cucumber ribbons, pickled onion, and edamame over the top. Drizzle with dressing and gently toss to combine.

5. Top with smoked salmon, then scatter over dill, mint, coriander, and sliced red chilli. Serve immediately.

Sweet Chilli Salmon Rice Bowls

Serves 2

Ingredients

2 salmon fillets, skin off, cut into bite – sized pieces

2 tbsp sweet chilli sauce

Zest and juice of 1 lime

1 tbsp grated fresh ginger

1 garlic clove, finely grated

1 tsp tamari or soy sauce

200g sushi rice

375ml boiling water

1 tbsp olive oil

1 avocado, halved

1 Lebanese cucumber, thinly sliced

2 spring onions,

finely sliced

Sesame seeds, to garnish

Salt, to taste

Sweet chilli salmon rice bowls. Source: Made By Mandy

Method

1. In a bowl, combine sweet chilli sauce, lime zest and juice, ginger, garlic, tamari, and a small pinch of salt. Stir well, then add the salmon pieces and toss to coat. Set aside to

marinate while you cook the rice.

2. Rinse the sushi rice, then add it to a saucepan with the boiling water. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes.

3. Heat a non – stick pan or grill pan over medium – high heat and drizzle in the olive oil. Add the marinated salmon and cook for 2 – 3 minutes per side, or until golden and cooked through.

4. Divide the rice between two bowls. Top with the glazed salmon, avocado, cucumber, and spring onions. Garnish with sesame seeds and an extra drizzle of sweet chilli sauce.

Smoked Salmon Omelette

Serves 1

Ingredients

2 eggs

2 tbsp milk

2 tsp chives, finely chopped

Pinch of salt and cracked black pepper

1 tbsp butter

2 tbsp soft goat’s cheese (chèvre)

50g smoked salmon

¼ avocado, sliced

Fresh dill, to garnish

Smoked salmon omelette. Source: Made By Mandy

Method

1. Crack the eggs into a bowl and add the milk and chives. Season with salt and pepper, then whisk until well combined.

2. Heat the butter in a non – stick pan over low – medium heat. Pour in the egg mixture, tilting the pan to spread it evenly.

3. Once the omelette begins to set, gently flip and cook for another 1 – 2 minutes, or until just cooked through.

4. Transfer to a plate and serve topped with goat’s cheese, smoked salmon, avocado slices, and a few sprigs of fresh dill.

Tuna Fennel Salad

Serves 2

Ingredients

½ red onion, thinly sliced

¼ cup red wine vinegar

½ cup water

1 fennel bulb, thinly sliced (mandoline recommended)

1 tbsp capers, drained and rinsed

1 bunch parsley, finely chopped

2 cans of tuna (approx. 95g each)

Salt and pepper, to taste

1 tbsp extra virgin olive oil

Tuna Fennel Salad. Source: Made By Mandy

Method

1. Place the sliced red onion in a small bowl and cover with the red wine vinegar and water.

Make sure the onions are fully submerged and set aside to pickle for at least 10 minutes.

2. In a large bowl, combine the fennel, capers, parsley, tuna and olive oil. Gently mix. 3.

Drain the pickled onions well and add them to the salad. Season with salt and pepper to taste, then toss gently to combine. Serve the salad on its own or with crusty bread or crackers.

Mandy (@madeby.mandy on Instagram) is a dietitian, recipe developer, food photographer and stylist based in Adelaide. She loves sharing all things food - from hosting fabulous dinner parties to developing the perfect recipe.

Originally published as Made By Mandy: Dietitian’s favourite recipes for Omega-3