Go Fish for Omega-3s

Go Fish for Omega-3’s
By: Jacqueline Gomes, MBA, RDN

The Omega-3’s found in fish contribute to a healthy heart, fight inflammation and reduce your risk of having a stroke! So what’s not to like? Many consumers tell me a few reasons they don’t prepare fish: “I don’t know how” ,“it smells”, “I don’t like it”.

 I don’t know how:

Fish is by far the quickest and easiest protein to prepare.

  • Step 1: Purchase 1 pound fish of your choice. Wash under cold running water and pat dry. Cut the fish into three to four equal portions.
  • Step 2: Season with salt and pepper and drizzle with olive oil
  • Step 3: Place on a greased baking sheet in a 425 degree oven, generally, bake 10 minutes per one-inch, measured at the thickest part of the fish. For thin fillets such as flounder, I recommend broiling for just about 5 minutes.

It Smells:

If fish smells “fishy” it’s spoiled and you should not consume it. Fresh fish should have a clean ocean-like mild odor. A fresh fish has bright, clear, and protruding eyes rather than dull, hazy, sunken ones. The skin should be moist and shiny, the gills red or pink, and the flesh firm and elastic.

I don’t like it:

If you’re new to fish or dislike the more intensely flavored fish such as salmon or tuna then start light with a fish that is mild tasting such as cod or sole.

Jgn Roasted Tomato Salmon

Simply Roasted Salmon and Tomatoes

Let’s prepare a simply roasted Salmon with tomatoes that will be ready in about 20 minutes.

Prep: 5 minutes

Roast: 15 minutes

Makes: 4 servings


  • 5 pounds Salmon, cut into 4 fillets
  • 2 Tomatoes on the vine, sliced
  • 6 cloves of garlic
  • 1 Shallot
  • 1 handful parsley
  • 5 tablespoons extra-virgin olive oil
  • Kosher salt & Black pepper


  1. Heat oven to 425 degrees F.
  2. Line a baking sheet with aluminum foil and spray with nonstick cooking spray.
  3. In a mini food processor, combine garlic, parsley, 1 teaspoon olive oil and pinch of salt. Process until finely minced. If you do not have a food processor, finely mince these ingredients using a knife, place into a bowl and stir in the olive oil and salt.
  4. Place sliced tomatoes on the prepared cookie sheet, sprinkle with salt and pepper. Top with salmon fillets. Season salmon with Kosher salt and pepper.
  5. Spread garlic mixture evenly over each fillet and drizzle with extra virgin olive oil.
  6. Bake salmon for approximately 15 minutes or until the internal temperature reaches 145 degrees F. Fish should flake easily with a fork.
  7. Remove from oven and plate salmon with tomatoes over the top of each fillet.

Nutrition Information per serving:

338 calories; 5g carbohydrate; 19g fat; 36g Protein; 219mg sodium; 0g fiber

Recipe by: Jaqueline Gomes,  MBA, RDN