Salmon Omega Recipe

This Omega DHA + EPA Packed Salmon Recipe is a 10/10

Meet
The Expert:
Stephanie Lauri

Stephanie Lauri is a Registered Dietitian, Certified Lactation Educator, and a mom of a toddler and newborn. Throughout her first pregnancy she was surprised at the minimal focus there was on nutrition during this critical life stage. She then knew she wanted to become a resource for pregnant women to gain confidence in their food choices throughout their own pregnancy journey. She now helps pregnant women worldwide overcome their anxiety and uncertainty around knowing what to eat, feel confident and empowered in their food choices, and feel their best throughout their pregnancy.

DHA and EPA—you’ve heard enough about them to know they’re good for you but you’re not sure why, right? Here are the basics: DHA and EPA are both omega-3 fatty acids. Omega-3 fatty acids play a vital role in reducing inflammation, improving heart health and brain function. 

Not only is the need for DHA is even higher during pregnancy, but also omega EPA helps DHA cross the placenta, which makes them a winning combination together. Not pregnant? EPA still helps your body metabolize DHA. In other words, it's the most absorbable format.

According to Perelel’s Medical Co-Founder, Banafsheh Bayati, MD, OB/GYN, FACOG: “Omega-3 fatty acids are critical for fetal brain, eye and nervous system development as well as providing anti-inflammatory and tissue protective benefits. Studies also show that omega-3’s support a healthy birth weight, gestational length, as well as improve attention and focus in infants and children, and decreased incidence of allergies in infants. They also support a woman's heart, brain and cognitive function, joint mobility, eye health, skin and hair as well as immune response and overall mood.”

Here’s the good news: Adding DHA and EPA to your diet can also be delicious. Stephanie Lauri, Registered Dietitian and Certified Lactation Educator, shared her omega-rich Honey, Lemon and Garlic Salmon recipe—and we’re already drooling. 

 

Omega-Rich Honey Lemon Garlic Salmon 

Makes 2 Servings

Time: 20 Minutes 


For the salmon:

2 (6 oz) salmon filets

2 tbsp lemon juice

2 tbsp parsley, roughly chopped

4 tsp honey

2 cloves garlic, finely grated

Salt and pepper to taste


  1. Preheat oven to 400℉.
  2. Place salmon skin side down in a foil-lined baking dish. Season salmon with salt and pepper to taste. 
  3. In a small bowl, whisk lemon juice, parsley, 2 teaspoons of honey, and garlic until combined. Spoon over the salmon and bake for 10 minutes. Brush additional 2 teaspoons of honey over salmon and bake for 5-8 more minutes or until desired doneness is reached. 
  4. While the salmon is baking, make the Brussels sprouts. In a pan over high heat, sauté the shallot in 1 teaspoon of olive oil for 1-2 minutes or until softened. Add the shaved Brussels sprouts and cook for 2-3 more minutes, or until tender. 
  5. With the heat off, add the pine nuts and lemon juice. Season to taste. 
  6. Serve alongside brown rice or quinoa. 

Per serving:

Calories 440

Protein 40g

Net carbohydrate 17g

Fiber 4g

Calcium 85mg

Iron 2.4mg

Folate 59mcg

Choline 100mg

Vitamin D 493 IU

Want to ensure you're always getting enough of your omegas? 

All of our daily vitamin packs are formulated with the most absorbable format of omega (DHA + EPA) to support your heart health, brain health and mood support.

Are you seeking more recipes to boost your reproductive health? Let us know by DMing us on social or by dropping us an email. Plus, shop OB/GYN-founded vitamins for your exact reproductive stage now.

Written by Jessica Lopez. Jessica Lopez is a freelance writer, digital content creator, and new mother. She has covered all lifestyle topics ranging from bridal to beauty for publications including Brides Magazine, Byrdie, THE/THIRTY, and more. Walking wide-eyed into motherhood has inspired her to connect with other parents through her writing and shared experience. You can follow more of her journey @Jessica.H.Lopez.

This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.