Omega 3s – What are they?
Nutrition Blog

Omega 3s – What are they?

Omega-3 Fatty Acids are an essential type of fat that our bodies do not make, but need. Therefore, we have to get this nutrient from food. We can get them from seafood such as salmon, tuna, halibut, algae and krill, but also some plants and nut oils. Omega-3 fatty acids are important for brain function and human growth and development. They are also considered by the medical community to be a “healthy fat” because they reduce the risk of heart disease, arthritis, and cancer by reducing inflammation in the body. Bottom line - eat your fish and nuts!

Salmon en Papillote (a.k.a. “in parchment paper”) and Veggies

Recipe Provided by Lilly Novak

Serves 2


  • 2 salmon filets

  • 2-3 cloves garlic, minced (divided in half)

  • ½ tsp ground ginger

  • 2 Tbsp soy sauce

  • Salt and pepper to taste

  • 10 baby red potatoes, diced

  • 1 green zucchini squash, diced

  • ½ small onion, diced

  • 1 Tbsp olive oil


  • Mix garlic (half), ginger, soy sauce, and pepper in small bowl

  • Place filets on large sheet of parchment paper, pour garlic mixture over filets.

  • Wrap parchment paper around fish, folding/closing at the top, so liquid mixture will not drip out.

  • Place potatoes, squash, and onion in oven safe dish/pan.

  • Mix olive oil with garlic (half). Drizzle diced veggies with olive oil/garlic mixture.

  • Sprinkle with salt and pepper to taste. Toss to mix ingredients.

  • Cover with foil.

  • Place filets and veggies in the oven at 350 for 35 minutes

  • Remove from foil and serve fillet with veggies on the side.