Omega-3 fatty acids are particularly healthy fats, so-called polyunsaturated fats because they contain several unsaturated molecular bonds which give flexibility to the molecule. It is this flexibility that allows better fluidity of cell membranes and better functioning of our cells. They are also used in the production of anti-inflammatory molecules which explains their benefits for a multitude of health problems.

We find these good fats beneficial especially in cold water fish that are rich in Omega-3. For example, salmon, sardines, mackerel, trout and other varieties of the salmon family.

As part of a vegetarian diet, it is possible to find omega-3s in chia seeds, flax, eggs (some are specifically richer in omega-3s) and avocado.

Diets high in fish and seafood are very beneficial for good health. They improve cardiovascular health in addition to fertilizing your cognitive functions.

We have thought of offering you a simple fish recipe that will make you want to cook. Let’s go with the foil packet cooking of the Italian chef!


– 2 large slabs of salmon, trout, cod or other (1 to 1 ½ inches thick)
– 2 cups of spinach, kale, chard or collard cabbage cut into large ribbons
– 1 cup of colored peppers in strips
– 6 to 7 lemon slices without seeds
– 10 to 12 asparagus with freshly broken white tips
– 4 to 5 sun-dried tomatoes cut in half
– Kraft Italian dressing
– 5 to 6 pearl onions cut in half
– 1/2 teaspoon ground or flaked basil
– salt and pepper to taste
– Aluminum foil
– parchment paper


1-Cut two good pieces of aluminum foil with the same dimensions. Remember that they must be large enough to accommodate a good volume of food. Think of the foil which should close easily without being too tight, but enough so that no steam can escape.

2-In a plate put your fish steaks side by side and estimate the approximate perimeter occupied. Cut a piece of parchment paper having this estimated perimeter. This piece of parchment paper will allow you to have foods that don’t stick or burn in the foil.

3-Preheat your oven to 400 degrees Fahrenheit. Meanwhile, take out a cookie sheet and spread out your two layers of aluminum foil and the piece of parchment in the center.

4-In your foil, put the spinach, kale or others, and dress your fish steaks. Place your lemon slices on the fish. Sprinkle the basil and place the sun-dried tomatoes. Spread the peppers, asparagus and pearl onions over the fish. Pour a generous drizzle of Italian dressing. Salt and pepper to taste and bake for 40 minutes.