Healthy Pregnancy: Meals Packed with Omega-3 Fatty Acid
Eating well during pregnancy can be challenging for mamas-to-be, between balancing some crazy cravings and intentionally trying to nourish yourself and your growing baby. Here are some fresh, nutritious recipes that will make you feel satisfied and inspired!
The FDA and American College of Obstetricians and Gynecologists recommend eating 2 to 3 servings of low-mercury fish per week during pregnancy. An omega-3 fatty acid-packed fish like salmon is a solid choice and will help support your baby's brain development.
Need to pair it with a side dish? Lentils are a fabulous option! This powerful little legume brings some essential fiber, folate, potassium, and iron to your diet.
Ingredients for 4 servings:
- 2/3 cup French green lentils
- 2 tablespoons olive oil
- 1 and 1/2 cups chopped leek
- 1 clove minced garlic
- 2 and 1/2 cups chicken stock
- 2 stalks celery, finely diced
- 1 large carrot, peeled and finely diced
- 1 tablespoon tomato paste
- 3 sprigs fresh thyme
- 2 sprigs fresh Italian parsley, plus 1 tablespoon minced, plus more for garnish
- 1/2 dried bay leaf
- 4 wild salmon filets (about 6 oz each), skin removed
- Salt and pepper
- 1 tablespoon red wine vinegar
- 2 teaspoons minced fresh chives
Put the lentils in a bowl and cover them with boiling water. Let stand for 15 minutes, then drain.
In a large frying pan over medium to low heat, warm 2 tablespoons of olive oil. Add the leek and sauté until tender but not browned, about 10 minutes. Add the garlic and sauté for 2 minutes longer. Add the chicken stock, drained lentils, celery, carrot, tomato paste, thyme sprigs, parsley sprigs, and bay leaf and stir to mix well. Cover, reduce the heat to low, and simmer, stirring occasionally, until the lentils are tender, about 20 minutes or according to package directions.
Preheat your oven to 450ºF. Heat a wide, ovenproof sauté pan over medium-high heat. Rub olive oil on both sides of each salmon filet. Season with salt and pepper. Place the salmon in the hot sauté pan and cook, without moving, until browned on the first side, for about 3 minutes. Carefully turn the fillets in the pan and cook for 2 minutes longer. Place the pan in the oven and bake until the salmon is medium-well (6 to 8 minutes.)
When the lentils have finished cooking, remove and discard the herb sprigs and bay leaf. Add the vinegar, minced parsley, and 2 teaspoons of chives. Stir to combine and season with salt and pepper, as desired.
Spoon the lentils onto plates and top with the salmon filets. Sprinkle with parsley and chives, and serve warm. Ta-da! You have a delicious and highly nutritious meal for you and your baby! Follow along for more pregnancy tips, tricks, and healthy recipes.
Please note: JunoDx.com and the materials and information it contains are not intended to, and do not constitute medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.