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Beyond the Plate – 3 Ways to Get Your Omega-3s in (Episode 5) – 12/3/20

By December 4, 2020 January 21st, 2021 Beyond the Plate, Recipes

The age old question I always hear if you’re not eating meat is, “where do you get your protein?” Protein abounds in many places, even in plant-based sources, but since I touch upon the importance of Omega-3 fatty acids, which is not something the body naturally produces, I share one of the ways we can ensure it ends up in our diet. The typical American diet leaves us deficient when it comes to Omega-3s, so if we aren’t supplementing, we can explore how we can get this vital nutrient through FISH.

I talk about why Omega-3s are important when it comes to our heart and brain health, and the implications to our health when we are deficient. Watch the replay to get all these insightful nuggets. To fast forward to three different preparations with three different fish, keep reading.

Episode 5: Beyond the Plate – Getting In Your Omega-3

Be well,

Peta Cohen signature
P.S. To read my blog post on how to do a BBQ with lighter alternatives like fish, check out this blog post. And while summer may be over, you can still grill indoors with a grill pan!

Herb Crusted Branzino on Grill Pan









Herb Crusted Branzino


  • 2 whole Branzino, cleaned (heads removed if you prefer)
  • 1 whole lemon, sliced
  • 3-4 cloves, fresh garlic, peeled and sliced
  • Dried basil
  • Dried oregano
  • Dried parsley
  • Avocado oil


  1. Wash and pat the fish dry.
  2. Rub the whole fish, outside and inside with avocado oil.
  3. Cover both the outside and inside of the fish with the herbs using as much as you desire to taste.
  4. Fill the cavity of the fish with the sliced garlic and lemon.
  5. Grill the fish on a prepared grill or pan fry in avocado oil.

Serving Suggestions

Serve with lemon pepper infused cauliflower rice, sauteed broccolini in garlic and olive oil, and tricolor salad with a white balsamic vinaigrette.

Blackened Swordfish Steaks on Grill Pan









Blackened Swordfish Steaks


  • 2 swordfish steaks (roughly 3.5 oz each)
  • ½ teaspoon paprika
  • ½ teaspoon pepper
  • ¼ teaspoon thyme
  • ¼ teaspoon ground cayenne pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt
  • 1 tablespoon olive oil
  • 1 tablespoon butter (optional)


  1. In a small bowl, combine the paprika, black pepper, thyme, cayenne pepper, garlic powder, onion powder, and salt to create the spice blend rub.
  2. Generously coat both sides of each fish steak with the blackening spice, pressing the spices into the fish.
  3. Heat the oil and butter in a grill pan over medium-high heat, until butter is almost sizzling.
  4. Place the seasoned swordfish into the pan, and cook for 4 to 5 minutes on each side (longer for thicker steaks), or until the flesh starts to feel firm and flaky when pressed.
  5. Serve immediately.

Salmon Poke Bowl














Salmon Poke Bowls


  • sushi grade salmon
  • 1-1/2 cup sushi rice
  • rice marinade (see notes)
  • 1 cucumber, medium dice
  • 1 avocado, medium dice
  • pickled ginger
  • tobiko (flying fish roe), a few teaspoons
  • seasoned organic seaweed sheets (cut into 1″ squares)
  • seaweed salad, garnish
  • wasabi mustard paste, to taste
  • organic coconut aminos liquid (healthy alternative to soy sauce)


  1. Place salmon in the freezer for 15 minutes to firm it up before slicing.
  2. Slice into 1/4” – 1/2” cut cubes
  3. Prepare the sushi rice by adding 1/2″-1″ water above rice level. Heat until rolling boil, then cover with tight lid and simmer on lowest possible setting until all water is absorbed (make sure not to burn).
  4. Fold in rice marinade (see notes), preferably with a wooden flat spoon (folding brings out the sticky nature).
  5. To assemble bowl, begin by adding desired amount of rice, top with all ingredients above (except ginger as it serves as a garnish or palette cleaner).
  6. Season with coconut aminos to taste.

NOTE – to make the rice marinade for 350g of rice (1-1/2 cups), simply mix 3 tablespoons of Kikkoman Seasoned Vinegar into the rice. Alternatively, mix together 2 tablespoons of rice vinegar or balsamic vinegar, 15 g sugar and 2 g salt, heat up until the sugar and salt have dissolved, leave to cool and then mix into the rice.