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12 dinner recipes packed with healthy fats

Two plate of harissa salmon drizzled with yogurt on a tabletop

12 dinner recipes packed with healthy fats

Helen Salter

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Enjoy the benefits of healthy fats in our range of nourishing recipes, from harissa roast salmon to avocado fusilli pasta

Looking to increase your intake of healthy fats? Discover which heart-healthy fats you should be adding to your diet and learn about their health benefits. We also share nourishing recipes which showcase the versatility of healthy fats in a variety of cuisines and dietary needs, supporting heart health, brain function and overall wellbeing. It’s worth including a wide range of fat sources to ensure you’re getting a variety of nutrients in your diet.

For more healthy dinners, check out our best healthy dinner ideas, healthy fish recipes and our all-time healthiest recipes.

Looking for mood-boosting recipes? Check out the best foods to improve your mood and these mood-boosting recipes.

What are healthy fats?

Healthy fats are types of dietary fat that have a beneficial impact on the body, supporting heart health, brain function and cell growth. The main healthy fats are monounsaturated fats and polyunsaturated fats, including omega-3 and omega-6 fatty acids. These fats are found in foods such as olive oil, avocados, nuts, seeds, and oily fish. Unlike saturated and trans fats, which are common in processed foods and can contribute to cardiovascular disease and chronic inflammation, healthy fats help to lower cholesterol, reduce inflammation, and support overall wellbeing.

Top healthy fat foods and their benefits

Oily fish (salmon, mackerel, sardines, trout, herring): rich in omega-3 fatty acids, which support heart and brain health.
Extra-virgin olive oil: rich in monounsaturated fats, with anti-inflammatory properties and positive effects on cholesterol.
Avocados: high in monounsaturated fats, fibre and a variety of vitamins and minerals.
Nuts (walnuts, almonds, pecans, hazelnuts, pistachios): provide a mix of healthy fats, protein and micronutrients.
Seeds (flaxseed, chia, pumpkin, sunflower): high in omega-3 and omega-6 fatty acids and fibre.
Nut butters (peanut, almond, cashew): good sources of healthy fats and plant-based protein.
Full-fat yogurt: contains both healthy fats and protein, helping to keep you fuller for longer.
Eggs: offer a balance of protein, healthy fats and an array of vitamins and minerals.

12 dinner recipes with healthy fats

Harissa roast salmon with warm herby grains and yogurt dressing

Salmon is a top source of omega-3 fatty acids, which support heart and brain function. This dish combines harissa and honey roasted salmon with wholegrains and a yogurt dressing for a meal rich in healthy fats and protein. The addition of grains and yogurt makes it filling and gut-friendly.

Two plate of harissa salmon drizzled with yogurt

Avocado fusilli pasta

Avocado is blended into a creamy pasta sauce in this vegetarian recipe, providing plenty of monounsaturated fats as well as fibre, which aids digestion. When ready to serve, spoon over the nut dressing, crumble over the feta and serve with lime wedges for squeezing over.

Avocado spinach fusilli

Miso mackerel with chilli brown rice

Mackerel is another fish loaded with essential fatty acids. This dinner, served with brown rice, is high in healthy fats and protein. The miso marinade adds gut-friendly probiotics too.

Miso mackerel with chilli brown rice

Mediterranean baked hake

This Mediterranean-inspired meal uses olive oil and olives, both rich in monounsaturated fats. Hake provides lean protein, while the vegetables add antioxidants. It’s a healthy, gluten-free option.

Mediterranean baked hake

Warm lentil, avocado and feta salad

Lentils offer plant protein and fibre, while avocado and seeds boost the healthy fat content. Feta adds calcium, making this a nourishing, vegetarian and gluten-free meal.

Lentil and Avocado Salad Recipe with Feta

Sea trout, new potato and asparagus traybake with dill mustard sauce

Make brilliant use of sea trout in this vibrant traybake, packed with baby new potatoes and asparagus, with a creamy dill mustard sauce.

Fish traybake recipe with sea trout, new potato and asparagus

Roast vegetable salad with kale pesto

Try this colourful salad of sweet potatoes, peppers and lentils, topped with a kale and nut pesto made using extra-virgin olive oil. This dish is high in fibre and protein, and is suitable for vegetarians and those on a gluten-free diet.

A grey background with a white platter, topped with roasted vegetables, grains and a green dressing

Spanish mackerel

Mackerel brings omega-3 fatty acids, while chickpeas add plant protein and fibre. Naturally gluten free and high in protein, this simple dish makes brilliant use of storecupboard staples like chickpeas and tinned tomatoes.

Two plates of mackerel with crisp skin sat on a tomato and chickpea mix with a pink linen background

Cavolo nero, pink grapefruit, avocado and walnut salad

This vibrant salad features walnuts and avocado for healthy fats, while cavolo nero and grapefruit add vitamins and antioxidants. It’s vegetarian, gluten free and low in calories too.

Cavolo nero and pink grapefruit salad with walnuts and avocado on a dark background

Sumac salmon with spring fattoush

Looking for new ways to cook with salmon fillets? This nourishing salmon dish packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs.

Two bowls of sumac salmon with spring fattoush

Spelt and apple salad with crispy nuts and seeds

Spelt is a wholegrain rich in fibre, and here it's paired with apples, watercress and a crunchy topping of nuts and seeds for extra healthy fats. The olive oil dressing ties it all together, making it a filling yet low-calorie vegetarian meal.

Spelt and apple salad in a white bowl with toasted nuts and seeds

Salmon and avocado rice bowls

These rice bowls, featuring heart-healthy avocado and salmon, can help you make use of whatever you already have in the fridge. Radishes, peas, blanched broccoli, carrot ribbons or peppers make great alternative toppings. This protein-rich dish is a great option for lunchboxes too.

A bowl filled with salmon, edamame beans, avocado and rice, with red chopsticks and a glass of water

Authors

Helen Salter

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