How to Prepare Omega-3 Rich Fish

By: Jacqueline Gomes, RDN, MBA

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”.


Here are a few tips on combating each of these issues:

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 400 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 under 10 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.


Garlic-Crusted Mustard Salmon

Serves: 4


  • 4 cloves of garlic, minced
  • 1 tablespoon chopped parsley
  • 4 teaspoons spicy mustard
  • 4 tablespoons extra-virgin olive oil
  • Kosher salt & Black pepper
  • 4 Salmon fillets (about 6 ounces each)
  • 1 lemon



  1. Heat oven to 400 degrees F.
  2. Lightly spray a cookie sheet with nonstick cooking spray
  3. In a small bowl, combine the minced garlic, parsley, olive oil and a pinch of salt.
  4. Place salmon fillets on prepared cookie sheet. Season with salt and pepper.
  5. Spread garlic mixture evenly over each fillet followed by spreading 1 teaspoon of mustard over each fillet.
  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; squeeze fresh lemon juice over each fillet.

Recipe by: Jaqueline Gomes, RDN, MBA