Omega-3s have been a buzz phrase for awhile, and for good reason. Found in foods such as salmon, cod, walnuts, and

flaxseeds, omega-3s protect against a host of health conditions including arthritis, cancer, Alzheimer’s, and heart disease. Make your meals matter with this mini cookbook featuring eight omega-packed

lunches.

Omega-Packed Lunches

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Omega-Packed Lunches

Table of Contents

Smoked Salmon Quesadillas

Raspberry, Spinach, and Walnut Salad

Flounder Florentine

Pasta and Salmon Salad

Cheesy Salmon Lasagna

Spaghetti with Walnuts

Cod with Onions

Speedy Poached Flounder

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Omega-Packed Lunches

INGREDIENTS/ tsp white pepper/ tsp salt6 oz smoked salmon, thinly sliced 5 tbsp olive oil 1 tbsp fresh lemon juice 2 oz goat cheese 1 tbsp prepared horseradish, well-drained 1 tbsp sour cream 11⁄3 tbsp fresh dill, chopped 6 small flour tortillas

COOKING DIRECTIONSCombine goat cheese, horseradish, and sour cream in a bowl. Add white pepper, salt, and 1/3 of dill to taste. Beat with a wooden spoon until smooth and well blended. Set aside.

Heat 1 tsp oil in a heavy nonstick skillet over medium-high heat. Cook a tortilla about a minute per side, until golden. Transfer to paper towels; drain. Repeat process with oil and tortillas until finished. Spread a heaping teaspoon of cheese mixture over each tortilla.

Arrange smoked salmon over cheese. Sprinkle with remaining dill and drizzle with lemon juice. Serve immediately.

Smoked Salmon Quesadillas

1

Preparation time: 10 min Servings: 6 Cooking time: 5 min

NUTRITION FACTS PER SERVING

Calories 220 % Calories from Fat 49.5%

Total Fat 11gSaturated Fats 3.2gMonounsaturated Fats 5.6gPolyunsaturated Fats 1.3g

Cholesterol 16mg

Sodium 870mg

Total Carbohydrates 16gDietary Fiber 1gSugar 1.2g

Protein 9.1g

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Omega-Packed Lunches

Raspberry, Spinach, and Walnut Salad

2

Preparation time: 10 min Servings: 4 Cooking time: 0 min

INGREDIENTS1½ tbsp olive oil 1½ tbsp walnut or vegetable oil ¼ tsp salt to taste (optional) 1 tbsp fresh tarragon, minced ¼ cup walnuts, chopped 2 lb fresh spinach, washed, patted dry, and torn into pieces, tough stems discarded 1 tbsp raspberry vinegar ¼ tsp sugar 1 cup croutons

COOKING DIRECTIONSCombine spinach, walnuts, and croutons in a salad bowl. Combine remaining ingredients and pepper to taste in a jar with a tight-fitting lid. Shake vigorously.

Pour dressing over salad to taste; save any remaining dressing. Toss before serving.

NUTRITION FACTS PER SERVING

Calories 220 % Calories from Fat 65.5%

Total Fat 16gSaturated Fats 1.7gMonounsaturated Fats 6.3gPolyunsaturated Fats 7g

Cholesterol 0mg

Sodium 380mg

Total Carbohydrates 15gDietary Fiber 5.9gSugar 1.3g

Protein 9.3g

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Omega-Packed Lunches

INGREDIENTS½ cup cooked instant rice 1½ lb flounder or sole fillets 1 cup cream of mushroom soup ¼ tsp paprika / tsp rosemary, crushed 1 10 oz package frozen spinach, chopped 2 tbsp unsalted butter ¼ cup onion, chopped 1 tbsp lemon juice ¼ cup water ¼ cup almonds, chopped 1 box toothpicks

COOKING DIRECTIONSPreheat oven to 350°F. Melt butter in a saucepan over medium heat. Sauté onions and rosemary 4-5 minutes until onions are tender.

Add rice, spinach, almonds, and lemon juice. Heat 5 minutes, stirring occasionally. Let cool. Place ¼ cup mixture on each fish fillet. Roll up and secure with toothpicks.

Arrange fish rolls in a shallow buttered baking dish. Bake 20 minutes. Combine soup and water in a bowl. Pour soup over baked fish, stirring around sides. Bake another 15 minutes or until heated through.

Sprinkle with paprika and serve.

Flounder Florentine

3

Preparation time: 10 min Servings: 6 Cooking time: 55 min

NUTRITION FACTS PER SERVING

Calories 240 % Calories from Fat 34.1%

Total Fat 9.1gSaturated Fats 3.3gMonounsaturated Fats 2.7gPolyunsaturated Fats 1.8g

Cholesterol 87mg

Sodium 290mg

Total Carbohydrates 8.6gDietary Fiber 2.1gSugar 1.1g

Protein 30g

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NUTRITION FACTS PER SERVING

Calories 300 % Calories from Fat 12.6%

Total Fat 4.2gSaturated Fats 1gMonounsaturated Fats 1.1gPolyunsaturated Fats 1.4g

Cholesterol 29mg

Sodium 360mg

Total Carbohydrates 46gDietary Fiber 2.6gSugar 3.3g

Protein 18g

Omega-Packed Lunches

INGREDIENTS½ lb small shell pasta ½ lb canned salmon, drained and flaked, bones discarded 1 green bell pepper, seeded and chopped / cup celery, thinly sliced ½ cup red onions, chopped ¾ cup fat-free honey dijon salad dressing

COOKING DIRECTIONSCook pasta in a large pan of boiling water 8-10 minutes or until al dente. Drain and rinse under cold water.

Combine pasta, salmon, and next 3 ingredients in a bowl. Pour dressing over salad and toss gently

Pasta and Salmon Salad

4

Preparation time: 10 min Servings: 4 Cooking time: 10 min

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Omega-Packed Lunches

INGREDIENTS2 eggs, lightly beaten 2¾ tsp grated Parmesan cheese 5 oz lasagna noodles 1¼ onion, chopped 2/ tbsp flour 2¼ oz unsalted butter 1⁄3 cup sharp cheddar cheese, grated 6 oz ricotta cheese or small curd cottage cheese 1¼ lb canned crushed tomatoes, undrained ¾ celery stalk, chopped 10¼ oz canned salmon, drained, flaked 2¾ tsp tomato paste / cup milk 1 clove garlic, crushed

COOKING DIRECTIONSPreheat oven to 350°F. Heat butter in a heavy nonstick pan over medium heat. Cook onions, celery, and garlic about 4 minutes, stirring until onions soften. Stir in tomatoes and paste, and bring to boil. Reduce heat and simmer, uncovered, 15 minutes, stirring occasionally. Stir in salmon and remove from heat. Melt butter in a heavy pan over medium-high heat. Add flour, stirring over heat until bubbling. Gradually stir in milk; cook, stirring until sauce boils and begins to thicken. Remove from heat, stir in cheeses, and then eggs.

Grease an 8x12 inch ovenproof dish and cover with a layer of pasta. Spread half the salmon mixture over pasta. Add half the cheese sauce. Repeat process, ending with a layer of cheese sauce on top. Sprinkle with Parmesan cheese. Bake 45 minutes or until lightly browned.

Cheesy Salmon Lasagna

5

Preparation time: 15 min Servings: 6 Cooking time: 65 min

NUTRITION FACTS PER SERVING

Calories 300 % Calories from Fat 57%

Total Fat 19gSaturated Fats 10gMonounsaturated Fats 5.6gPolyunsaturated Fats 2g

Cholesterol 140mg

Sodium 570mg

Total Carbohydrates 13gDietary Fiber 1.5gSugar 5.6g

Protein 20g

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NUTRITION FACTS PER SERVING

Calories 470 % Calories from Fat 28.7%%

Total Fat 15gSaturated Fats 3.7gMonounsaturated Fats 3.8gPolyunsaturated Fats 6.1g

Cholesterol 13mg

Sodium 250mg

Total Carbohydrates 66gDietary Fiber 3.8gSugar 2.5g

Protein 17g

Omega-Packed Lunches

INGREDIENTS2 tbsp pesto pasta dressing ¼ cup grated Parmesan cheese ½ cup walnuts, finely chopped ¾ lb spaghetti 1 tbsp unsalted butter 1 clove garlic, crushed¼ tsp salt to taste (optional) ¼ tsp pepper to taste (optional)

COOKING DIRECTIONSCook pasta in boiling salted water 7-10 minutes or until al dente. Drain and keep warm.

Melt butter in a heavy nonstick skillet over medium heat. Sauté garlic and walnuts 2-3 minutes. Remove from heat.

Stir in pesto and toss with pasta. Add Parmesan cheese as well as salt and pepper to taste; toss again.

Spaghetti with Walnuts

6

Preparation time: 10 min Servings: 4 Cooking time: 15 min

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NUTRITION FACTS PER SERVING

Calories 250 % Calories from Fat 22.7%

Total Fat 6.3gSaturated Fats 1gMonounsaturated Fats 3.6gPolyunsaturated Fats 1.1g

Cholesterol 94mg

Sodium 160mg

Total Carbohydrates 6.1gDietary Fiber 0.9gSugar 2.5g

Protein 40g

Omega-Packed Lunches

INGREDIENTS¼ cup chicken or vegetable stock 1 tbsp fresh oregano, minced 2 yellow onions, halved lengthwise and thinly sliced crosswise 1½ lb cod fillets or other fish 2 cloves garlic, crushed¼ tsp salt¼ tsp pepper 11/3 tbsp olive oil

COOKING DIRECTIONSCombine garlic, salt, and pepper to taste in a small bowl and mash to form a paste. Add oregano and mix thoroughly. Rub garlic paste into both sides of cod fillets and set aside.

Heat oil in a heavy nonstick skillet over medium-high heat. Sauté onions 8-10 minutes, stirring occasionally or until onions are golden. Using a slotted spoon, transfer onions onto paper towels to drain.

Sauté cod fillets in same skillet 3-4 minutes per side or until fish flakes easily. Gently transfer fillets to a platter and keep warm. Discard drippings from skillet.

Add stock to skillet, stirring with a wooden spoon to deglaze. Return onions to skillet and simmer until onions are heated throughout. Serve onions over cod.

Cod with Onions

7

Preparation time: 10 min Servings: 4 Cooking time: 25 min

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NUTRITION FACTS PER SERVING

Calories 190 % Calories from Fat 10.4%

Total Fat 2.2gSaturated Fats 0.5gMonounsaturated Fats 0.4gPolyunsaturated Fats 0.9g

Cholesterol 96mg

Sodium 150mg

Total Carbohydrates 0.8gDietary Fiber 0gSugar 0.3g

Protein 34g

Omega-Packed Lunches

INGREDIENTS¼ tsp dill weed ½ cup white wine 1¼ lb flounder fillets ¼ tsp pepper

COOKING DIRECTIONSCombine all ingredients, except flounder, in a heavy skillet over medium-high heat. As soon as mixture boils, add fish. Reduce heat to medium low and gently simmer 6-8 minutes or until fish flakes easily.

Speedy Poached Flounder

8

Preparation time: 8 min Servings: 4 Cooking time: 10 min

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