September 30, 2020


Omega 3 is quite the nutritional buzzword these days. Our omega 3 fat intake is of so much interest as these fats play a range of crucial roles in our diet. We look at clever ways to introduce more Omega 3 into our diets.

So why are Omega 3 fats so good for us?

Omega 3 fats improve the plasticity of cell membranes and help to facilitate cellular communication. Not only does this mean that all of our cells are healthier, but it is suggested that this is the reason a high intake of omega 3 fat supports improved brain function as we age.

Omega 3 fats also have a powerful natural anti-inflammatory effect, helping to protect the cells from damage on a daily basis. It is through these pathways that a high omega 3 intake is linked to better cholesterol levels, lower blood pressure and fewer inflammatory conditions including heart disease, insulin resistance and arthritis.

Omega 3 Superfood

There are few foods that beat salmon when it comes to omega 3 content, given its exceptionally high levels of the long chain polyunsaturated fatty acids, DHA and EPA.

In fact, a single serve of Atlantic salmon each day will contain your entire daily recommended intake of these special fats.

Very few Australian adults, let alone children, get the recommended daily intakes of omega 3 fat. While children may be happy to eat sushi or even tuna, these foods are not overly high in omega 3 fat. Salmon, both fresh and tinned is one of the richest natural sources of omega 3s you can find.

Simple Swaps

If your kids are open to eating fish, include sushi and sashimi in their diet, and consider tinned salmon for child-friendly recipes such as salmon patties and simple swaps such as salmon schnitzels and using salmon for fish tacos to boost their weekly intake of these powerful fats.

Here are nutritionist Susie Burrell’s top tips for more easy protein switches that will pack omega 3 fats into your kids’ diet:

  1. Switch the Sunday bacon for salmon bacon

Not only is salmon bacon just as tasty as regular bacon, but it also contains more protein and less saturated fat. A single serve of salmon bacon contains the entire daily recommended intake of omega 3 fats, which play important roles in brain development and cognitive function.

  1. Make sushi at home using smoked salmon (have recipe and image if you need)

Kids love sushi and love being involved in their own food prep – so making your own sushi at home is a great way to slip in omega 3 rich fish along with wholegrain brown rice and seaweed. Seaweed is a rich source of iodine, which plays a key role in keeping our thyroid healthy.

  1. Swap white fish for salmon when making homemade fish and chips

The whole family loves fish and chips, and whether you crumb, grill or fry your fish, this simple swap to omega 3-rich salmon is an easy way to get more fish in your diet.

  1. Try make your own salmon hamburgers

The light, sweet flavour of salmon makes it a perfect tasty burger alternative to mince. Salmon also pairs beautifully with wholegrain breadcrumbs or sweet potato for a tasty, nutrient-rich hamburger patty.

  1. Forget regular schnitzel, you can easily make salmon schnitzels with wholegrain or quinoa crumbs

Just as kids love pizza, so too do they love chicken nuggets or schnitzel. Swapping your chicken for a salmon fillet or chunk that is crumbed with wholegrain or quinoa crumbs creates a tasty, omega 3 rich schnitzel the kids can’t say no to.

What is your favourite way to prepare salmon? Tell us in the comments below.

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  • Not everyone loves Salmon in our home but l can try!


  • Hmmmm I’d rather take fish oil capsules than eat salmon. And there is no substitute for bacon!


  • I love smoked salmon with eggs Benedict, yum!


  • I actually really love salmon!
    I use it in my risoni, which hubby and bub love.
    I also make toasted salmon sandwiches with rocket and cream cheese.
    Sometimes I also make a pearl barley salad with bits of it tossed in with lemon and olive oil.


  • I’m unable to eat Seafood ….


  • All good, but what about us non seafood lovers, how do we boost these good oils?


  • I dont like any seafood, so that makes it a bit harder!


  • I love oven baked salmon. I also make a salmon mornay using a tuna morney recipe. It tastes so good.


  • Fantastic and informative tips for the kiddies! Love this! Luckily my kids are huge seafood fans


  • I love salmon! This is a very educational article. Thank you.


  • No fish eaters here, but fish is not the only omega 3 source; I miss the plant sources totally in this article ! Nuts and seeds (for example flaxseed, chia seeds, sesame seeds, walnuts and other variety of nuts) and Plant oils (such as flaxseed oil, soybean oil, mustard oil, walnut oil and canola oil)

    • I agree Ellen. Omega 3 fatty acids can be found in other foods. Nuts and seeds are good as they can be a snack or put in your breakfast such as porridge or museli


  • We like baked salmon with cherry tomato …


  • Grilled salmon, baked salmon with a spicy cajun rub, and recently salmon tacos.

    • Grilled and baked salmon is simply delicious.


  • Salmon bacon I’ve never heard of! I’m interested in giving that a try


  • Salmon burgers are terrific and I love a good fish burger.


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