Sometimes we just can't help but crave a huge, savory dinner. Thankfully, there's plenty of meals out there that can do double-duty for your tastebuds and your hair health. These recipes will give you a boost of omega-3's and other vital nutrients for luscious strands. 

SMoked Mackerel, orange and couscous Salad

The sliced oranges add a sweet and sour twist to this savory, smokey dish. The omega-3's will leave your hair lustrous and strong. 

Author: Good Food
Recipe Type: Savory
Serves: 4

INGREDIENTS

1 cup couscous - use wholemeal if you can get it
3 oranges, 2 peeled and thinly sliced, 1 juiced
3 tbsp red wine vinegar
1 tsp sugar  
3 tbsp olive oil
1 red onion, finely chopped
1/2 cup watercress, roughly chopped
1 cup peppered mackerel fillets, flaked into large chunks

INSTRUCTIONS

1. Pour 3/4 cup boiling water over couscous, cover and leave 10 mins, then fluff up with a fork. Meanwhile, make the dressing. Mix orange juice, vinegar, sugar and oil with some seasoning. Mix through the couscous with remaining ingredients.

*Photo and Recipe Credit: BBC's Good Food | bbcgoodfood.com 

sardines with chickpeas, lemon and parsley 

For an extra boost of omega-3's, try this extremely healthy –– and savory –– one-pot dish. 

Author: Good Food
Recipe Type: Savory 
Serves: 6

Ingredients

1/4 cup plain flour
10 sardines, scaled and cleaned (8 if large)
Zest 2 lemons
Large bunch flat-leaf parsley, leaves only, roughly chopped
3 garlic cloves, finely chopped
3 tbsp olive oil glass white wine (about 125ml)
1 3/4 cup chickpeas or butterbeans, drained and rinsed
1 cup cherry tomatoes, halved

Instructions

1. Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.
2. Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip) on top of the barbecue and heat until very hot. Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.
3. Fry the remaining garlic (add another splash of oil if you need to) for 1 min until softened. Pour in the white wine, scrape any bits off the bottom of the pan with a wooden spoon and boil for 1 min or until reduced by half.
4. Tip in the chickpeas or butter beans and tomatoes, then stir until heated through. Season with plenty of pepper and salt to taste, then nestle the fish back into the pan. Take off the heat, sprinkle with the parsley mix and serve with plenty of crusty bread to mop up the juices.

*Photo and Recipe Credit: BBC's Good Food | bbcgoodfood.com | 

Stir-fried curly kale with chili and garlic 

Don't forget to add some leafy greens to your day! Kale will give you a huge burst of nutrients like iron and Vitamin C.

Author: Good Food 
Recipe Type: Salad 
Serves: 4

INGREDIENTS

1 tbsp olive oil
4/5 cup curly kale
2 garlic cloves, finely sliced
1 red chilli, deseeded and sliced

Instructions

1. Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.

*Photo and Recipe Credit: BBC's Good Food | bbcgoodfood.com | Thank you for this winning dish!