This skillet sardine recipe delivers a powerhouse of omega‑3s, calcium, and protein in a budget‑friendly form. Onions, garlic, and fresh parsley round it out with antioxidants and extra flavor.

This restaurant‑style dish features rich, silky black cod, naturally high in omega‑3 fats. The miso marinade adds umami and a source of fermented soy for potential gut and immune benefits.

This recipe pairs lean white fish protein with a crunchy parmesan and panko topping for a satisfying texture. Lemon, garlic, and modest amounts of fat keep it flavorful yet still light.

This salmon dish marries omega‑3‑rich fish with probiotic‑containing miso for a gut‑friendly, savory meal. A bit of butter adds richness while keeping the ingredient list simple and clean.

This simple salmon skillet is packed with omega-3 fatty acids to support heart and brain health, while providing a lean source of high-quality protein. The extra-virgin olive oil and garlic add anti-inflammatory and antioxidant benefits, and the dried herbs bring extra flavor without extra calories.