Gearing up for Independence Day and not sure what should be on the menu? Want foods that are festive and fun but also full of omega-3? Look no further! The Coromega team has put together some of our favorite recipes that are sure to be crowd pleasers. Many of these tasty eats are handheld, making them perfect for sitting back and watching the fireworks!


Please note: Some listed recipes contain allergens such as shellfish and treenuts. 


  1. Air Fryer Salmon Nuggets

Finally, a salmon recipe that the little ones won’t stick their nose up at! The best part is… the ingredients are minimal and the cook time is quick!


  • Skinless salmon filets
  • Paprika
  • Garlic powder
  • Onion powder
  • Black pepper
  • Salt


  • First, preheat the air fryer to 400 degrees for 5 minutes.
  • Next, remove with a sharp knife the excess salmon skin. Then pat dry salmon filets with a paper towel to remove excess moisture and cut them into small bite pieces, about 1-inch pieces.
  • Then, place them in a small bowl and sprinkle paprika, garlic powder, onion powder, salt, and black pepper. Toss to get them fully coated with the seasoning.
  • After that, spray the air fryer basket with cooking spray and place salmon pieces in the air fryer in one layer.
  • Set air fryer for 4-5 minutes at 400 degrees F, because salmon cooks so fast.
  • Finally, place salmon chunks on a serving plate and serve them with rice or any side of fresh veggies and a dipping sauce or some creamy sauce such as tartar sauce. You can even serve it with a creamy garlic sauce or a soy sauce.

  1. Strawberry Mango Chia Popsicles

These pops are a great way to cool down while also getting in electrolytes, vitamins, and omega-3! The fruit ingredients can be substituted for your family’s favorites.


  • 1 1/2 cups strawberries (fresh or frozen)
  • 1 1/2 cup mango pieces (fresh or frozen)
  • 1 1/4 cup coconut water
  • 4 tsp chia seeds
  • 1 tsp honey


  • Puree strawberries (fresh or frozen) with half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in 2 tsp of chia seeds. Set aside.
  • Puree mango (fresh or frozen) with the other half of the coconut water in a blender or food processor. Taste the mixture and blend in honey to desired sweetness, if needed. Stir in the remaining 2 tsp of chia seeds.
  • Alternately pour each fruit mixture (for a marbled look) into popsicle molds and freeze until set.

  1. Red, White, and Blue Salad

This recipe is delicious, healthy, and fits the festivities! For an extra boost of omega-3, substitute the sunflower seeds for hemp seeds.


  • 4-5 oz. spinach
  • 1 cup chopped, hulled strawberries
  • 1 cup blueberries
  • ¼ cup toasted sunflower seeds (see notes)
  • 1 medium cucumber
  • ⅓ cup chopped fresh basil, mint or a combination
  • 5 tablespoons extra virgin olive oil
  • 2 tablespoons champagne vinegar
  • ¾ teaspoon fine sea salt
  • ¼ teaspoon freshly ground black pepper
  • 8 oz. burrata cheese, drained


  • Add the spinach, strawberries, blueberries and sunflower seeds to a large bowl.
  • Trim the ends of the cucumber. Slice in half lengthwise, then slice those halves in half lengthwise so you end up with 4 long spears. Cut the spears crosswise into about ½" pieces. Add them to the bowl along with the herbs.
  • Using a mason jar or a medium bowl with a whisk, combine the vinegar, olive oil, salt and black pepper. Taste and adjust seasoning. If it tastes too salty or acidic, know that pouring it over a large salad will help diffuse those flavors.
  • Add about half the dressing to the salad and toss to coat evenly. Add the burrata and tear it apart with your hands into bite-sized blobs (sorry, but that's basically what they are). Add the rest of the dressing and toss again. Taste and adjust seasoning. 

  1. Easy Baked Oysters

Oysters may seem like a pain to prepare, but this recipe is certified seamless! Both exquisite and nutritious, these oysters are sure to impress the adult crew at your celebration.


  • 24 shucked oysters
  • creole seasoning
  • 1/2 cup finely shredded Parmesan cheese
  • 1/2 cup finely shredded sharp cheddar cheese
  • 2 tablespoons freshly chopped parsley


  • Preheat oven to 375 degrees F.
  • On a large rimmed baking sheet, place a large crinkled up piece of foil. It should fill the whole pan and will hold the oysters in place.
  • Place the shucked oysters in the prepared baking sheet.
  • Sprinkle each oyster with a pinch of creole seasoning and 1 teaspoon of each of the cheeses.
  • Bake the oysters for about 15 minutes. The cheese should be melted and golden brown.
  • Remove the oysters from the oven and sprinkle with the fresh parsley.

  1. Shrimp Taco Bites

Cute, healthy, tasty, what’s not to love? A fun-size take on a delicious classic, these are summer party-perfect for the whole crew.


  • 24 large raw shrimp, peels and tails removed
  • 1 tsp. grated lime zest
  • 1 tbsp. lime juice
  • 2 tsp. chili powder
  • 1 tsp. ground cumin
  • ½ cup salsa
  • 1 or 2 cucumbers, cut into 24 slices in total
  • Cilantro to taste

  • Guacamole Ingredients
    • 2 avocados halved, seeded, and peeled
    • 1 lime juiced
    • ½ teaspoon ground cumin
    • ½ medium onion minced
    • ½ jalapeño pepper seeded and minced
    • 1 Roma tomato seeded and diced
    • 1 tablespoon chopped cilantro
    • 1 clove garlic minced
    • Sea salt and freshly ground black pepper


    • Preheat your oven to 375 F.
    • Combine lime zest, cumin, and chili powder in a small bowl and season to taste with sea salt and black pepper.
    • Sprinkle the mixture all over the raw shrimp.
    • Lay the shrimp on a baking sheet and bake in the preheated oven for 5 to 8 minutes or until the shrimp turn pink.
    • Meanwhile, prepare the guacamole. In a bowl, mash the avocado with a potato masher or a fork. Add all the remaining ingredients for the guacamole and stir until everything is well combined.
    • Assemble the shrimp taco bites by placing 1 tsp. of guacamole mixture on a cucumber followed by a shrimp. Top with ½ tsp. of salsa and cilantro to taste.

    1. Date and Walnut Loaf

    Yes, a dessert, but with benefits… Dates and walnuts are not only a delicious pair, but combined are full of fiber, vitamins, antioxidants, and omegas!

    Note: This recipe is converted from British to American measurements.


    • 2 cups white self-raising flour 
    • 1 tsp baking soda
    • 1 tsp ground cinnamon 
    • ½ cup, chopped dried apricots
    • ½ cup pitted, chopped fresh dates
    • ⅓ cup chopped walnuts
    • ⅓ cup (baker’s) caster sugar
    • ¾ cup skim milk
    • 2 medium eggs
    • 1¼ cup 99% fat-free, plain or natural yogurt, unsweetened


    • Preheat oven to 320°F. Lightly spray a 4 in x 10 in (top measurement) x 3 in deep loaf tin with oil. Line base and sides with baking paper, extending paper 1 inch above edge of tin.
    • Sift flour, baking soda and cinnamon into a large bowl. Stir in apricots, dates, walnuts and sugar.
    • Whisk milk, eggs and yogurt in a bowl. Add milk mixture to date mixture and stir until combined. Pour into prepared tin.
    • Bake for 1 hour 10 minutes or until a skewer inserted into the center comes out clean. Stand loaf in tin for 10 minutes, then turn out onto a wire rack. Serve warm or cooled.

    We hope you have a sparkling 4th of July and enjoy these omega packed eats! To truly ensure your nutritional needs are met, be sure to check out Coromega’s Omega-3 Max, a delicious and high-concentration omega-3 supplement. Shop our Independence Day Sale through July 7th, 2024!