10 recettes pour faire le plein d’Omega 3 cet hiver

Les Oméga 3 sont indispensables à notre corps. En effet, ces acides gras polyinsaturés ne sont pas synthétisés par l’organisme, et doivent être apportés par l’alimentation ou par des compléments alimentaires Omega 3. Bons pour le cœur, puisqu’ils réduisent le risque de maladies cardiovasculaires, bons pour l’équilibre émotionnel, les Oméga 3 se retrouvent dans bon nombre d’aliments. Voici donc quelques recettes pour en faire le plein cet hiver !

Idées de recettes riches en Oméga 3

  • Salade de mâche aux gésiers et poires.

6 personnes, 20mn

Lavez 200gr de mâche. Dégraissez les gésiers de canard confits (150gr). Les faire tiédir pendant quelques minutes en évitant qu’ils attachent. Videz la poêle en conservant une cuillère de graisse. Tranchez en quartiers les 2 poires épluchées et épépinées et faites les dorer légèrement dans la graisse conservée. Ajoutez les noix hachées, reconnues pour leur richesse en Omega 3 (30gr). Salez, poivrez. Préparez la vinaigrette avec l’huile de noix (3 c.s), le vinaigre de framboise (3 c.s) et le miel (1 c.s). Dressez, puis servez.

Source : Madame Le Figaro – Salade de mâche aux gésiers et poires

  • Mâche aux St Jacques.

4 personnes, 15mn

Poêlez 16 coquilles St-Jacques 4 minutes de chaque côté. Déglacez la poêle avec un peu de Muscadet, ajoutez le poivre rose et réservez. Lavez la mâche. Nappez avec la sauce de cuisson, et servez immédiatement.

Source : Doctissimo – Mâche aux St Jacques

  • Bouchées fraicheur

6 personnes, 15mn

Lavez une courgette et coupez 12 tranches. Coupez chaque tranche en deux. Coupez 6 bâtonnets de surimi en morceaux de 1,5 cm. Saupoudrez 24 crevettes de paprika doux. Disposez un trait de mayonnaise sur les courgettes, mettez au centre le surimi puis piquez la crevette sur le tout.

Source : Journal des Femmes – Bouchées fraicheur

  • Clafoutis de maquereaux et brocolis

4 personnes, préparation 15mn, cuisson 30mn

Épluchez et lavez 150gr de brocolis, puis faites-les cuire dans une eau bouillante bien salée. En fin de cuisson, les passer sous l’eau froide. Égouttez 200gr de maquereaux en gardant la marinade puis écrasez-les dans un moule à clafoutis et parsemez-les de brocolis en petites quantités. Battez les œufs (3) puis ajoutez 100gr de parmesan râpé et 30cl de lait entier. Continuez à mélanger en ajoutant doucement la farine (150gr). Salez et poivrez. Versez la pâte dans un moule à clafoutis puis parsemez de beurre en petits morceaux.

Source : Madame Le Figaro – Clafoutis de maquereaux et brocolis

Omega 3 Sardines

  • Pâtes aux sardines et olives

Préparation 15mn, cuisson 10mn, 4 personnes

Coupez 2 tomates en gros dés. Mixez-les avec les olives dénoyautées (10gr), les sardines (1bte) et leur huile. Faites réchauffer cette préparation à feu doux. Mixez les gousses d’ail et l’échalote. Rajoutez-les à la préparation et mélangez. Poivrez et salez. Faites cuire les pâtes dans de l’eau bouillante salée. Égouttez, mélangez avec la sauce, puis servez.

Source : Wecook – Pâtes aux sardines et olives

  • Burger au saumon de Norvège

Préparation 10mn, cuisson 10mn, 4 personnes

Hachez 600gr de filet de saumon. Délayez 1 c.s de fécule de pomme de terre dans 15cl de lait froid. Ajoutez 1 oignon finement haché, de la ciboulette, du sel, du poivre et mélanger le tout. Formez 4 palets ronds avec le hachis. Badigeonnez les palets d’huile d’olive et les faire cuire sur le gril 5-10 min. Pendant ce temps, coupez les petits pains en deux et les mettre à chauffer face coupée sur le gril. Assemblez, puis servez.

Source : Doctissimo – Burger au saumon de Norvège

  • Verrines aux pommes épicées et noix

Préparation 15mn, cuisson 5mn,  2 personnes

Détaillez 300gr de pommes en très fines lamelles. Faire chauffer 50gr de sucre et les épices (1 pincée de cannelle / 1 pincée de cardamome) avec l’eau dans une large poêle jusqu’à obtenir un caramel assez brun. Saisir les pommes à feu vif. Baissez un peu le feu et poursuivre la cuisson sans cesser de remuer jusqu’à ce que les pommes soient. Ajoutez une noix de beurre. Laissez refroidir les pommes. Faire griller 6 cerneaux de noix grossièrement émiettés. Ajoutez 1 c.s de sucre pour les faire caraméliser un peu. Mélangez 125gr de yaourt crémeux et la cuillerée de cassonade. Dressez, puis servez.

Source : Journal des Femmes – Verrines aux pommes épicées et noix

Noix Omega 3

  • Fromage blanc au miel et noix

Versez du fromage blanc dans un bol, ouvrez et concassez les noix (2), mélangez le tout, ajoutez du miel, puis dégustez.

Source : Wecook – Fromage blanc au miel et noix

  • Pain Omega 3

Préparation 1h30, cuisson 30mn

Mélangez 1 yaourt nature, 175ml d’eau et 1 c.s d’huile de colza. Versez le tout dans la cuve de la machine à pain. Mélangez les trois farines (150gr de farine de froment / 200gr de farine de seigle / 150gr de farine complète), 25gr de flocons d’avoine et les graines (2 c.s de graines de lin / 45gr de graines de tournesol). En verser la moitié sur les liquides, puis 30gr de mélasse, 1 c.s de sucre, du sel, 20gr de beurre gastronomique et 1 c.s de lait en poudre. Enfin le reste des farines puis de la levure de boulanger.

Enfin, lancez le programme Pain complet.

Source : Envie de bien manger – Pain Omega 3

 

  • Vinaigrette Omega 3

Mettre 2 c.s de lécithine de soja dans un peu d’eau froide. Mixez finement 2 c.s de graines de lin avec 1 zeste de citron. Ajoutez à mixer : l’huile de colza, le jus de citron, la préparation de lécithine, l’assaisonnement. Puis ajoutez du vinaigre de cidre, de la moutarde, du sel marin, puis émulsionnez le tout.

Source : Cuisine Alcaline – Vinaigrette Omega 3

 

L’huile de foie de morue

Pour faire le plein d’Omega 3, l’huile de foie de morue est très réputée. Elle est l’une des sources les plus riches en Omega 3. Le saviez-vous ? Elle est l’alliée des sportifs, soulageant des courbatures et douleurs musculaires. En effet, elle est aussi riche en vitamine D, fixant le calcium sur les os.

Vous l’aurez compris, les Omega 3 font partie intégrante de notre alimentation. Néanmoins, si vous n’avez pas le temps de cuisiner, les compléments d’Omega 3 existants sous forme de gélules peuvent parfaitement vous apporter la dose quotidienne dont votre corps à besoin. N’hésitez plus, faites-vous plaisir, tout en prenant soin de votre santé !

Pour en savoir plus sur les Omega 3 et leurs bienfaits, (re)lisez notre article « Le rôle des Omega 3 et des vitamines D sur notre organisme« .

Compléments alimentaires Omega 3

 

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