Omega-3 101

Omega-3 fatty acids are big news. Some recent studies suggest that the growth and development of a baby’s brain and nervous system can be enhanced by a diet rich in omega-3 fatty acids. The richest sources of omega-3 fatty acids are found in fatty fish. Fish is the only source of all three essential omega-3 fatty acids. So you can actually enhance the development of your baby’s brain during pregnancy, making a smarter, healthier baby. A baby’s brain continues to develop and grow rapidly throughout pregnancy and childhood.

Omega-3 Basics
There are three principal omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, many of the fish that are rich in these fatty acids are also high in mercury, which can be harmful to a baby’s developing nervous system. Pregnant women need to focus on the fish that are low in mercury, yet also rich in omega-3 fatty acids.

Two good choices are salmon and anchovies. Wild salmon is particularly rich, but farm-raised salmon is also a good source. Other sources of omega-3 fatty acids include omega-3 enriched eggs, flaxseed, flaxseed oil, walnuts and canola oil. These foods are all good sources of one omega-3: ALA.

Omega-3 supplements are another way you can consume essential fatty acids, without the worry of mercury contamination. Some experts are now recommending that women who are trying to get pregnant, who are pregnant or who are breastfeeding take an omega-3 supplement containing 200 milligrams of DHA. Some prenatal vitamins also contain some omega-3 fatty acids.

The following recipes are delicious ways to incorporate omega-3 fatty acid-rich foods into your diet.

Simple-Seared Salmon With Lemony Spinach

Wild salmon is rich in omega-3 fatty acids, richer than farm-raised. You would be hard-pressed to find a better meal than a quickly seared piece of shimmering, ocean-fresh wild salmon. The best method to prepare an impeccable raw ingredient is with the least amount of fuss. In this case, the fish is adorned with nothing more than a sprinkle of kosher salt and a few grinds of black pepper. Cooked quickly over high heat, it turns out slightly crusty with a moist interior. This technique also works well with any firm-fleshed fish steak or filet.

Preparation: 10 minutes
Cooking: 15 minutes
Yield: 4 main-course servings

SALMON
2 teaspoons olive oil
1 teaspoon kosher salt Freshly ground black pepper
1 ½ pounds salmon filet (preferably cut from the thick end)

SPINACH
1 clove garlic, peeled and thinly sliced
1 ½ pounds fresh spinach, stems removed, leaves well rinsed and coarsely chopped
Juice of one lemon

1. Heat the oil in a heavy Dutch oven over high heat. Meanwhile, sprinkle the salmon on each side with the salt. Grind black pepper on each side as well.
2. When the oil begins to smoke, place the salmon, skin side down, into the pot carefully. Sear the salmon for 5 to 6 minutes. Carefully flip the filet and sear it for an additional 4 to 5 minutes, or until just cooked through.
3. Reduce the heat to low. Transfer the fish to a plate while you prepare the spinach. Allow the pot to cool for 2 minutes. Add the garlic to the pot and cook it for 10 seconds. Quickly add the spinach to the pot 3 handfuls at a time, while stirring constantly. When all of the spinach has been added and has wilted, add the lemon juice. Remove the pot from the heat.
4. To serve, scrape the skin from the salmon. Divide the salmon into 4 portions. Divide the spinach among 4 plates. Place a portion of fish onto each bed of spinach and serve at once.

Smoky Scrambled Omega-3 Enriched Egg Wraps With Salsa and Jack Cheese

Omega-3 enriched eggs are another way to increase your consumption of these healthy fatty acids during pregnancy. Hens fed flaxseed produce omega-3 enriched eggs. Drying and smoking hot jalapeno peppers produce chipotle chili peppers. Chipotles add a subtle smoky taste to this egg dish.

Preparation: 10 minutes
Cooking: 5 minutes
Yield: 2 main-course servings

1 small chipotle chili pepper
1 cup boiling water
1 tablespoon olive oil
3 scallions, trimmed and thinly sliced

3 omega-3 enriched eggs
3 egg whites
¼ teaspoon kosher salt
1 ounce Monterey Jack cheese, grated or sliced
2 10-inch whole-wheat fl our tortillas
2 tablespoons jarred salsa

1. Place the pepper in a small bowl and pour the water over it. Allow it to soak until it is soft, approximately 10 minutes. Remove it from the water. Slice it in half, and remove its seeds and rib. Discard the seeds and rib and chop the pepper.
2. Heat the olive oil in a skillet over medium-low heat. Add the scallions and chipotle and gently cook them for 2 minutes, stirring occasionally.
3. While the ingredients are cooking, whisk the eggs, egg whites and salt. When the scallions are soft, pour the eggs into the pan. With a fork, stir the eggs. Allow them to set momentarily and then stir them again. Repeat this procedure until the eggs are set. Remove the pan from the heat.
4. Divide the cheese among the fl our tortillas. Microwave the tortillas over high power until the cheese melts, approximately 20 seconds.
5. Divide the salsa among the tortillas. Fill each tortilla with one half of the egg mixture. Roll the tortillas and serve immediately.

Mesclun Salad With Toasted Walnuts and Dried Cherries

Walnuts are another good source of omega-3 fatty acids. Mesclun is a mixture of sweet and sharp-tasting baby greens. Several of the more common greens often included in this mix are arugula, tatsoi, watercress, green leaf and Minzuna. With the addition of toasted walnuts and sweet dried cherries, this simple salad is a unique combination of tastes and textures that is sure to please the pregnant palate.

Preparation: 10 minutes
Cooking: 10 minutes
Yield: 4 side-dish servings

1/3 cup walnuts, coarsely chopped
1/2 pound mesclun salad mix, washed and dried
1 tablespoon olive oil
1 teaspoon Dijon mustard
2 tablespoons good-quality balsamic vinegar
1 teaspoon sugar
½ teaspoon kosher salt
½ cup dried cherries

1. Place the walnuts in a small skillet over low heat. Toast them until they are fragrant and no longer raw-tasting, shaking the pan occasionally, approximately 10 minutes.
2. While the nuts are toasting, whisk together the olive oil, mustard, vinegar, sugar and salt. Set the dressing aside for a moment.
3. Place the salad in a large bowl. Add the dressing and toss well. Sprinkle on the nuts and dried cherries and toss again.
4. Divide the salad among 4 bowls and serve at once.

Hope Ricciotti, M.D., is an ob/gyn at Beth Israel Deaconess Medical Center, Boston, MA, and an associate professor of Obstetrics, Gynecology and Reproductive Biology at Harvard Medical School. She and her husband, chef Vincent Connelly, are the authors of I’m Pregnant — Now What Do I Eat? and other health-related cookbooks.