To reiterate some points from my last post, a diet rich in Omega-3 fatty acids can help prevent hypertension and heart disease. From an eye standpoint, they can also improve symptoms of dry eye and slow the progression of age-related macular degeneration.

Needless to say, the health benefits of Omega-3’s are NUMEROUS. But from a tasty food perspective, Omega 3 recipes can be limited, sometimes boring, and even hard to consume (if not prepared properly).

Case in point, I was recently brunching with a couple of relatives. In our conversation, I was describing my preference for Omega 3 recipes. At the same time, I was having trouble thinking of the right dish to support my case. Then, one particular cousin recommended her famous Salmon Chowder. As she went on to explain it, I was already cooking it up in my head.


Before I give the rundown of ingredients, it’s important to note that salmon is one of the best food sources of Omega-3’s. To be technical, there are about 1200 – 1500mg’s in one 3.5oz portion of wild-caught salmon.

If precise measurements aren’t your thing, just do your best to get two fatty fish meals per week. Feel free to add plant based forms of Omega-3’s as well (chia, flax, walnuts, to name a few).

Omega-3 Enriched Salmon Chowder:

  • 1 ½ pounds wild-caught salmon chopped into one-inch pieces
  • 1 tablespoon milled chia seeds (for an added Omega-3 boost)
  • ½ pound organic red skin potatoes
  • 1 cup organic corn (fresh or frozen)
  • 2 cups chopped scallions
  • 1 tablespoon finely chopped garlic (3 cloves)
  • 1 teaspoon chopped thyme
  • 1 teaspoon turmeric
  • 1 bay leaf
  • 1/8 teaspoon red pepper flakes
  • 3 cups organic whole milk
  • 2/3 cup heavy cream
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 teaspoons fresh lemon juice
  • Garnish with chopped chives


Start by cutting the potatoes into ½ inch cubes and cook them in boiling water until tender (about 10 minutes), then drain and set aside. Next, cook the scallions, corn, garlic, thyme, turmeric, bay leaf, and red pepper flakes over moderately low heat, stirring occasionally. When everything is nice and tender, add milk and cream and bring it to a boil.

Once boiling, reduce the heat to moderately low and add the potatoes, salmon, milled chia seeds, salt, and pepper. Gently stir the contents until the salmon is cooked through and begins to break up. This should take about 5 – 8 minutes. Add lemon juice and additional salt and pepper to taste. Remove bay leaf, garnish with chives, and serve.

This dish is rather filling on its own, but you could always add a Sight Enhancing Side Dish to the mix.