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Nutrient collection 路 every recipe serves 2

Omega-3 (DHA) Rich Recipes

Omega-3 fats, and DHA in particular, are studied for their part in building the fetal brain, and DHA transfer to the baby is at its highest in the third trimester. Moderate-certainty trial evidence links omega-3 intake in pregnancy to fewer early preterm births, and the everyday translation is simply regular oily fish. Low-mercury fish is actively recommended in pregnancy, not merely tolerated.

Sources our recipes credit: oily fish (salmon, trout, sardines, mackerel), plus walnuts, chia, flax, and hemp.

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Banana, Oat & Flax Breakfast Muffins - One-handed breakfast you can eat standing up, rocking a baby Breakfast Banana, Oat & Flax Breakfast Muffins One-handed breakfast you can eat standing up, rocking a baby - bake a batch, freeze, defrost overnight. 45 min Easy Vegetarian Chia & Hemp Seed Pudding with Raspberries - Make-ahead jars rich in plant omega-3s and zinc from hemp seeds Snack Chia & Hemp Seed Pudding with Raspberries Make-ahead jars rich in plant omega-3s and zinc from hemp seeds - five minutes to stir together, then at least four hours in the fridge to set. 4 hr 15 min Easy Vegan Cinnamon Apple & Flax Overnight Oats - Grated apple, cinnamon and flax stirred into creamy overnight oats Breakfast Cinnamon Apple & Flax Overnight Oats Grated apple, cinnamon and flax stirred into creamy overnight oats - ten minutes tonight buys you a ready-made morning. 4 hr 10 min Easy Vegan Creamy Salmon, Leek & Potato Bake - Salmon roasted over creamy leeks and potatoes in one dish Dinner Creamy Salmon, Leek & Potato Bake Salmon roasted over creamy leeks and potatoes in one dish - a DHA dinner with almost nothing to clean up afterwards. 54 min Easy Pescatarian Feeding-Station Trail Mix - Mix a big jar, decant into small ones, station them where you feed the baby Snack Feeding-Station Trail Mix Mix a big jar, decant into small ones, station them where you feed the baby - 3am hunger, solved in advance. 5 min Easy Vegan Ginger-Lime Salmon Burgers with Slaw - Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw Lunch Ginger-Lime Salmon Burgers with Slaw Hand-chopped salmon burgers bright with ginger and lime, in buns with a crunchy slaw - the omega-3 answer to burger night. 40 min Medium Pescatarian Greek Yogurt Fertility Bowl - Full-fat dairy, walnuts for omega-3s, pumpkin seeds for zinc and berries for antioxidants Breakfast Greek Yogurt Fertility Bowl Full-fat dairy, walnuts for omega-3s, pumpkin seeds for zinc and berries for antioxidants - five minutes, no cooking. 5 min Easy Vegetarian Hot-Smoked Salmon, Avocado & Egg Plate - Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon Breakfast Hot-Smoked Salmon, Avocado & Egg Plate Flaked hot-smoked salmon with fully-boiled eggs, avocado and lemon - a cold assembly plate stacked with DHA and choline. 15 min Easy Pescatarian Hot-Smoked Trout Kedgeree-Style Rice - A gently curried rice with flaked hot-smoked trout, peas and boiled eggs Breakfast Hot-Smoked Trout Kedgeree-Style Rice A gently curried rice with flaked hot-smoked trout, peas and boiled eggs - the Anglo-Indian breakfast that eats like brunch and stocks like a supplement. 35 min Medium Pescatarian Miso Salmon Rice Bowl with Quick-Pickled Cucumber - Miso-glazed salmon over rice with sesame cucumber Lunch Miso Salmon Rice Bowl with Quick-Pickled Cucumber Miso-glazed salmon over rice with sesame cucumber - the DHA lunch worth putting on repeat while your brain rebuilds its reserves. 30 min Easy Pescatarian Salmon Salad Sandwich on Seeded Bread - Canned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber Lunch Salmon Salad Sandwich on Seeded Bread Canned salmon mashed with yogurt, lemon and dill, piled on seeded bread with cucumber - the mood-food lunch that takes twelve minutes. 12 min Easy Pescatarian Teriyaki-Style Salmon Rice Bowls - Sticky glazed salmon over rice with cucumber, avocado and edamame Dinner Teriyaki-Style Salmon Rice Bowls Sticky glazed salmon over rice with cucumber, avocado and edamame - the bowl that makes oily fish a weekly ritual. 30 min Easy Pescatarian Almond-Crusted Trout with Green Beans - Pan-fried trout under toasted lemon-butter almonds Dinner Members Almond-Crusted Trout with Green Beans Pan-fried trout under toasted lemon-butter almonds - a lighter, cheaper cousin of salmon with the same omega-3 credentials. 25 min Medium Pescatarian Baked Salmon with Greens & Herbed Quinoa - The DHA dinner Dinner Members Baked Salmon with Greens & Herbed Quinoa The DHA dinner - salmon for the omega-3s that pass into breast milk, greens and quinoa for everything else. 28 min Medium Pescatarian Baked Trout with Almond & Herb Crust - Trout fillets under a golden almond, lemon and parsley crust, roasted beside asparagus Dinner Members Baked Trout with Almond & Herb Crust Trout fillets under a golden almond, lemon and parsley crust, roasted beside asparagus - dinner-party looks on a Tuesday schedule. 30 min Easy Pescatarian Blueberry & Almond Butter Overnight Oats - Overnight oats swirled with almond butter and heaped with blueberries Breakfast Members Blueberry & Almond Butter Overnight Oats Overnight oats swirled with almond butter and heaped with blueberries - antioxidants and slow energy that assemble themselves while you sleep. 8 min Easy Vegan Brazil Nut Granola Clusters with Kefir - Big crunchy oat clusters built around brazil nuts, served over kefir Breakfast Members Brazil Nut Granola Clusters with Kefir Big crunchy oat clusters built around brazil nuts, served over kefir - a selenium-first granola you cannot buy in a store. 1 hr 6 min Easy Vegetarian Cherry & Almond Chia Pudding - Vanilla chia pudding under a spoon of warm cherry compote and toasted almonds Breakfast Members Cherry & Almond Chia Pudding Vanilla chia pudding under a spoon of warm cherry compote and toasted almonds - cold, gentle and made entirely in advance (four hours in the fridge). 4 hr 25 min Easy Vegan Chicken, Brazil Nut & Walnut Salad with Tahini - Paprika chicken over crisp leaves with Brazil nuts, walnuts and a lemony tahini dressing Lunch Members Chicken, Brazil Nut & Walnut Salad with Tahini Paprika chicken over crisp leaves with Brazil nuts, walnuts and a lemony tahini dressing - the nuts bring selenium and omega-3s, both studied for fertility. 25 min Medium Omnivore Coconut & Mango Chia Bowl - Chia pudding set in coconut milk under golden mango and toasted coconut Breakfast Members Coconut & Mango Chia Bowl Chia pudding set in coconut milk under golden mango and toasted coconut - a tropical make-ahead that handles busy mornings. 4 hr 10 min Easy Vegan Comforting Fish Pie with Root Mash - Salmon and white fish under carrot-potato mash Dinner Members Comforting Fish Pie with Root Mash Salmon and white fish under carrot-potato mash - the weekend project that stocks the freezer with omega-3 comfort. 1 hr Involved Pescatarian Cooked Salmon & Quinoa Grain Bowl - Roasted salmon over lemony quinoa with cucumber and herbs Lunch Members Cooked Salmon & Quinoa Grain Bowl Roasted salmon over lemony quinoa with cucumber and herbs - the DHA lunch for the brain-building trimesters. 24 min Medium Pescatarian Date & Walnut Breakfast Loaf - A tender whole-wheat loaf sweet with dates and toasty with walnuts Breakfast Members Date & Walnut Breakfast Loaf A tender whole-wheat loaf sweet with dates and toasty with walnuts - bake once, slice all week, toast when the mood dips. 1 hr 30 min Medium Vegetarian Fig, Walnut & Honey Yogurt Bowl - Thick yogurt with fresh figs, toasted walnuts and a thread of honey Breakfast Members Fig, Walnut & Honey Yogurt Bowl Thick yogurt with fresh figs, toasted walnuts and a thread of honey - three minutes from fridge to first spoon. 5 min Easy Vegetarian Ginger & Scallion Steamed Fish with Rice - Cantonese-style steamed sea bass or trout showered with hot ginger-scallion oil Dinner Members Ginger & Scallion Steamed Fish with Rice Cantonese-style steamed sea bass or trout showered with hot ginger-scallion oil - delicate, fast and on the table in half an hour. 30 min Medium Pescatarian Grain-Free Nut & Seed Granola with Yogurt - A toasty clustered granola with no oats and no refined sugar Breakfast Members Grain-Free Nut & Seed Granola with Yogurt A toasty clustered granola with no oats and no refined sugar - zinc, vitamin E and magnesium over thick yogurt. 30 min Easy Vegetarian Herb-Crusted Salmon with Lentil & Arugula Salad - Herb-crusted salmon roasted in about twelve minutes, served over Puy lentils and arugula Lunch Members Herb-Crusted Salmon with Lentil & Arugula Salad Herb-crusted salmon roasted in about twelve minutes, served over Puy lentils and arugula - omega-3s and folate in one preconception lunch plate. 20 min Medium Pescatarian Honey-Garlic Salmon Noodle Stir-Fry - Flaked honey-garlic salmon tossed with noodles, peppers and bok choy Dinner Members Honey-Garlic Salmon Noodle Stir-Fry Flaked honey-garlic salmon tossed with noodles, peppers and bok choy - the omega-3 stir-fry that outpaces the delivery app. 25 min Easy Pescatarian Hot-Smoked Mackerel & Beet Rye Plate - Hot-smoked mackerel with beets, horseradish-mustard yogurt and rye Lunch Members Hot-Smoked Mackerel & Beet Rye Plate Hot-smoked mackerel with beets, horseradish-mustard yogurt and rye - a Nordic assembly job with an omega-3 headline. 10 min Easy Pescatarian Whipped Smoked Trout Spread on Rye - Whipped hot-smoked trout with lemon and Dijon on dark rye with cucumber Lunch Members Whipped Smoked Trout Spread on Rye Whipped hot-smoked trout with lemon and Dijon on dark rye with cucumber - Scandinavian lunch in fifteen minutes. 15 min Easy Pescatarian Hot-Smoked Salmon & Dill Frittata - An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas Breakfast Members Hot-Smoked Salmon & Dill Frittata An open-faced oven frittata with flakes of hot-smoked salmon, dill and peas - elegant enough for the weekend, easy enough for a Tuesday. 28 min Easy Pescatarian Kedgeree-Style Salmon & Egg Rice - Gently curried rice with roast salmon, peas and boiled eggs Dinner Members Kedgeree-Style Salmon & Egg Rice Gently curried rice with roast salmon, peas and boiled eggs - the breakfast classic promoted to dinner, nutrient list intact. 30 min Medium Pescatarian Loaded Ricotta Toast with Roasted Grapes & Walnuts - Warm toast with lemony ricotta under sticky roasted grapes and toasted walnuts Snack Members Loaded Ricotta Toast with Roasted Grapes & Walnuts Warm toast with lemony ricotta under sticky roasted grapes and toasted walnuts - the elegant snack for an afternoon that needs elevating. 20 min Easy Vegetarian Miso-Butter Salmon with Sesame Green Beans - Roasted salmon glazed with miso butter beside blistered sesame green beans Dinner Bonus Miso-Butter Salmon with Sesame Green Beans Roasted salmon glazed with miso butter beside blistered sesame green beans - a fifteen-minute-hands-on dinner with deep flavor. 25 min Easy Pescatarian Miso Salmon & Sesame Broccoli Rice Bowl - Miso-glazed salmon over brown rice with sesame broccoli Lunch Members Miso Salmon & Sesame Broccoli Rice Bowl Miso-glazed salmon over brown rice with sesame broccoli - a takeout-style bowl with a full set of fish nutrients. 34 min Medium Pescatarian No-Bake Lactation Bliss Balls - Oat, flax and almond-butter energy balls with the full lactation-kitchen lineup Snack Members No-Bake Lactation Bliss Balls Oat, flax and almond-butter energy balls with the full lactation-kitchen lineup - a thirty-minute chill, then one-handed fuel that lives beside the feeding chair. 41 min Easy Vegan Oat, Flax & Chocolate-Chip Lactation Cookies - Oats, flax and brewer's yeast Snack Members Oat, Flax & Chocolate-Chip Lactation Cookies Oats, flax and brewer's yeast - the classic lactation-cookie trio, in a cookie you'd happily eat regardless. 30 min Easy Vegetarian Peanut Butter & Raspberry Chia Jam Toast - Thick toast with peanut butter and a quick raspberry chia jam Breakfast Members Peanut Butter & Raspberry Chia Jam Toast Thick toast with peanut butter and a quick raspberry chia jam - the PB&J, upgraded and stocked with intention. 19 min Easy Vegan Pear, Ricotta & Honey Walnut Toasts - Small toasts of ricotta, ripe pear and honeyed walnuts Snack Members Pear, Ricotta & Honey Walnut Toasts Small toasts of ricotta, ripe pear and honeyed walnuts - the elegant answer to the 3 pm sweet-savory standoff. 10 min Easy Vegetarian Pesto Salmon Parcels with Crushed Peas & Potatoes - Salmon baked in parchment with pesto, lemon and tomatoes over minted crushed peas and potatoes Dinner Members Pesto Salmon Parcels with Crushed Peas & Potatoes Salmon baked in parchment with pesto, lemon and tomatoes over minted crushed peas and potatoes - no smells, no splatter, no washing up. 35 min Easy Pescatarian Roast Trout with Root Vegetables & Watercress - Whole-roasted trout fillets over caramelized roots with peppery watercress Dinner Members Roast Trout with Root Vegetables & Watercress Whole-roasted trout fillets over caramelized roots with peppery watercress - vitamin D and DHA in one pan. 40 min Medium Pescatarian Roasted Red Pepper & Walnut Pasta (Muhammara-Style) - Pasta in a silky sauce of roasted peppers, walnuts and smoked paprika, inspired by muhammara Dinner Members Roasted Red Pepper & Walnut Pasta (Muhammara-Style) Pasta in a silky sauce of roasted peppers, walnuts and smoked paprika, inspired by muhammara - big Levantine flavor from a blender. 30 min Easy Vegan Roasted Red Pepper & Walnut Wraps with Whipped Feta - Whole-wheat wraps spread with whipped feta and muhammara-style walnut-pepper paste, rolled with spinach and cucumber Lunch Members Roasted Red Pepper & Walnut Wraps with Whipped Feta Whole-wheat wraps spread with whipped feta and muhammara-style walnut-pepper paste, rolled with spinach and cucumber - a cold lunch with loud flavors. 15 min Easy Vegetarian Salmon & Broccoli Pasta Bake - A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust Dinner Members Salmon & Broccoli Pasta Bake A creamy pasta bake with flaked salmon and broccoli under a golden cheddar crust - the family-format answer to oily fish twice a week. 50 min Medium Pescatarian Salmon & Cream Cheese Breakfast Wrap - Hot-smoked salmon, cream cheese, cucumber and arugula rolled tight in a tortilla Breakfast Members Salmon & Cream Cheese Breakfast Wrap Hot-smoked salmon, cream cheese, cucumber and arugula rolled tight in a tortilla - the DHA breakfast that walks around the house with you. 10 min Easy Pescatarian Salmon & Cream Cheese Cucumber Rounds - Cucumber coins topped with cream cheese and hot-smoked salmon Snack Members Salmon & Cream Cheese Cucumber Rounds Cucumber coins topped with cream cheese and hot-smoked salmon - canape energy, DHA payload, ninety-second assembly. 10 min Easy Pescatarian Salmon & Dill Pasta Salad with Peas - Cold pasta salad with flaked cooked salmon, peas, and a lemon-yogurt dill dressing Lunch Members Salmon & Dill Pasta Salad with Peas Cold pasta salad with flaked cooked salmon, peas, and a lemon-yogurt dill dressing - the lunchbox route to the week's DHA. 25 min Easy Pescatarian Salmon, Dill & Potato Sheet-pan Salad - Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing Lunch Members Salmon, Dill & Potato Sheet-pan Salad Roasted salmon, baby potatoes and green beans tumbled warm into a mustard-dill dressing - a sheet-pan lunch that eats like a picnic. 35 min Easy Pescatarian Salmon, Egg & Avocado Plate - Hot-smoked salmon, creamy scrambled eggs and sliced avocado on one plate Breakfast Members Salmon, Egg & Avocado Plate Hot-smoked salmon, creamy scrambled eggs and sliced avocado on one plate - a fifteen-minute breakfast built around omega-3 and choline. 15 min Easy Pescatarian Salmon Ni莽oise Salad - The classic ni莽oise rebuilt with omega-3-rich salmon and firm boiled eggs Lunch Members Salmon Ni莽oise Salad The classic ni莽oise rebuilt with omega-3-rich salmon and firm boiled eggs - a composed salad that eats like a full meal. 25 min Medium Pescatarian Salmon Salad Sandwich on Rye - Canned salmon mashed with yogurt and dill on dark rye Lunch Members Salmon Salad Sandwich on Rye Canned salmon mashed with yogurt and dill on dark rye - omega-3s and calcium (eat the soft bones!) in ten minutes. 10 min Easy Pescatarian Sardine & Lemon Butter Toast Plates - Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley Breakfast Members Sardine & Lemon Butter Toast Plates Hot toast with lemon-butter mashed sardines, quick pickled onion and parsley - the two-can breakfast that covers four prenatal nutrients at once. 15 min Easy Pescatarian Sardine & Roasted Pepper Toasts with Whipped Feta - Whipped feta toast layered with jarred roasted peppers and sardines Lunch Members Sardine & Roasted Pepper Toasts with Whipped Feta Whipped feta toast layered with jarred roasted peppers and sardines - a three-shortcut lunch that eats like a tapas order. 15 min Easy Pescatarian Sardine, Fennel & Orange Salad - Shaved fennel and orange segments with sardines, olives and mint Lunch Members Sardine, Fennel & Orange Salad Shaved fennel and orange segments with sardines, olives and mint - a Sicilian-leaning plate that makes canned fish feel elegant. 20 min Easy Pescatarian Sardine Puttanesca with Whole-wheat Spaghetti - A punchy pantry puttanesca where sardines melt into tomatoes, olives and capers Dinner Members Sardine Puttanesca with Whole-wheat Spaghetti A punchy pantry puttanesca where sardines melt into tomatoes, olives and capers - dinner from cans that tastes like Naples. 25 min Easy Pescatarian Sardine, Tomato & White Bean Salad - A no-cook Italian pantry salad of sardines, white beans and tomatoes with lemon and parsley Lunch Members Sardine, Tomato & White Bean Salad A no-cook Italian pantry salad of sardines, white beans and tomatoes with lemon and parsley - lunch in the time it takes to open two cans. 15 min Easy Pescatarian Sardine, White Bean & Fennel Salad - Sardines laid over a lemony white bean and shaved fennel salad with capers and parsley Lunch Members Sardine, White Bean & Fennel Salad Sardines laid over a lemony white bean and shaved fennel salad with capers and parsley - a no-cook lunch built straight from the pantry. 25 min Easy Pescatarian Sardines on Toast with Tomato & Lemon - Canned sardines mashed with lemon and piled on hot toast with juicy tomatoes Breakfast Members Sardines on Toast with Tomato & Lemon Canned sardines mashed with lemon and piled on hot toast with juicy tomatoes - one of the cheapest omega-3 and vitamin D breakfasts there is. 10 min Easy Pescatarian Scrambled Eggs with Hot-Smoked Salmon & Greens - Fully cooked salmon and firm scrambled eggs Breakfast Members Scrambled Eggs with Hot-Smoked Salmon & Greens Fully cooked salmon and firm scrambled eggs - the pregnancy-safe version of the classic DHA breakfast. 15 min Easy Pescatarian Seared Trout with Brown Butter, Almonds & Greens - Crisp-skinned trout in nutty brown butter with almonds, lemon and wilted spinach Dinner Members Seared Trout with Brown Butter, Almonds & Greens Crisp-skinned trout in nutty brown butter with almonds, lemon and wilted spinach - a twenty-five-minute dinner that reads like a bistro bill. 25 min Medium Pescatarian Smoked Salmon & Creamy Scrambled Eggs - Creamy scrambled eggs with smoked salmon, avocado and cucumber Breakfast Members Smoked Salmon & Creamy Scrambled Eggs Creamy scrambled eggs with smoked salmon, avocado and cucumber - a breakfast plate built around omega-3 DHA, vitamin D, iodine and choline. 15 min Easy Pescatarian Smoked Salmon, Egg & Avocado Bagel Plate - A toasted bagel stacked with hot-smoked salmon, scrambled eggs and avocado Breakfast Members Smoked Salmon, Egg & Avocado Bagel Plate A toasted bagel stacked with hot-smoked salmon, scrambled eggs and avocado - weekend energy for whichever day this happens to be. 15 min Easy Pescatarian Trout & Chive Scramble on Whole-Grain Toast - Scrambled eggs cooked right through, folded with flakes of cooked trout and chives Breakfast Members Trout & Chive Scramble on Whole-Grain Toast Scrambled eggs cooked right through, folded with flakes of cooked trout and chives - a six-ingredient breakfast with serious nutrient credentials. 15 min Easy Pescatarian Tuna-Free Ni莽oise with Hot-Smoked Trout - All the Ni莽oise pleasures Lunch Members Tuna-Free Ni莽oise with Hot-Smoked Trout All the Ni莽oise pleasures - potatoes, green beans, olives, eggs - with hot-smoked trout standing in for the tuna. 30 min Medium Pescatarian Walnut & Banana Baked Oatmeal - A dish of soft, cake-like baked oats with banana, walnuts and cinnamon Breakfast Members Walnut & Banana Baked Oatmeal A dish of soft, cake-like baked oats with banana, walnuts and cinnamon - make it once, breakfast is handled for days. 50 min Easy Vegetarian Walnut & Lentil Stuffed Peppers - Roasted peppers filled with a savory walnut-lentil crumble Dinner Members Walnut & Lentil Stuffed Peppers Roasted peppers filled with a savory walnut-lentil crumble - folate, plant omega-3s and plenty of antioxidants. 45 min Medium Vegan

Common questions

How much fish should I eat during pregnancy?

Two portions of low-mercury oily fish a week (salmon, trout, sardines, mackerel) is the standard recommendation - enough for DHA without mercury concerns. Swordfish, shark and marlin are out; white fish like cod is a good extra.

Can I get enough DHA without eating fish?

Plant omega-3 (ALA, from walnuts and flax) converts to DHA only in small amounts. If you avoid fish entirely, ask your midwife or doctor about an algae-based DHA supplement - it covers the same need from a vegan source.

Which fish are low in mercury and safe during pregnancy?

Salmon, trout, sardines and cod are low-mercury choices that standard guidance encourages up to about two portions of oily fish a week. Swordfish, shark and marlin are the ones to skip. Always follow your own doctor or midwife.

This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.

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