Add Omega-3 Rich Seafood To Your Diet

While the phrase “fatty fish” doesn’t sound particularly appetizing or healthy, nothing could be further from the truth. Several fish varieties are great sources for the essential omega-3 fatty acids found only in food or supplements.

Learn about great food sources for omega-3 fatty acids and get tips for meal prep.

What Foods Have High Omega-3?

When it comes to omega-3s, fatty fish reigns supreme. These fish are packed with two key types of omega-3s: EPA and DHA.

Seafood sources of omega-3

The omega-3 in fish (the EPA and DHA types) is more ideal for human diets. Great seafood sources of omegae-3 include:

• Salmon
• Tuna
• Trout
• Mackerel
• Sardines
• Tilapia
• Cod
• Flounder.

The American Heart Association recommends eating two servings of fish, particularly fatty fish, per week to help reduce heart disease and stroke risk. Two servings equal 6 ounces cooked.

Other food sources of omega-3

There are several plant-based sources for one type of omega-3, called ALA. These include:

• Walnuts
• Some plant oils, such as flaxseed, soybean and canola.
• Hemp hearts
• Ground flaxseed
• Edaname

Simple Seafood Preparation

Your most economical seafood choice is to take portions home to cook, and it's really much easier - and less smelly - to prepare than most people think.

For instance, cut a salmon fillet into servings about an inch wide, brush with olive oil, and season with salt, pepper, and lemon juice. French or brown mustard also is a great way to add flavor to salmon while it cooks. Broil for 8 to 10 minutes. Slow-roasting in a 250-degree oven for about 20 to 25 minutes also takes a lot of guesswork and mess out of preparing fish.

Another great source of omega-3s people overlook is canned seafood on the grocery shelf. Canned sardines can be easily added to scrambled eggs or pasta sauce, for instance.

Why Are Omega-3 Fatty Acids Important?

Omega-3 fatty acids play an important role in heart and brain health. They've been linked to a stronger immune system, reduced inflammation and lower blood pressure and triglycerides, reducing the risk for heart disease and cognitive decline. Ongoing research also suggests omega-3 fatty acids can help control Alzheimer's disease, dementia, eye disease and even depression. Though available in pill form, getting omega-3 fatty acids from food is recommended.

There are three main types of omega-3 fatty acids:

• Alpha-linolenic acid, or ALA
• Docosahexaenoic acid, or DHA
• Eicosapentaenoic acid, or EPA.

The human body can convert small amounts of ALA into EPA and DHA, but the main way people increase levels is to consume foods and supplements that contain omega-3s.

U.S. health agencies offer no guidelines for how much EPA and DHA a person should include in their daily diet. However, there are recommendations for daily consumption of ALA, based on age and gender. The National Academy of Medicine recommends men consume 1.6 grams of ALA daily and 1.1 grams per day for women. Individuals who are pregnant or breastfeeding need more.

HealthDay News contributed information to this article.

Broiled Salmon with Mustard and Thyme

Ingredients

• 4 salmon fillets, about 4 ounces each
• 1 tablespoon grainy or Dijon mustard
• 2 cloves garlic, finely minced
• 1 tablespoon finely minced shallot or onion
• 2 teaspoons fresh thyme leaves, chopped, plus more for garnish
• Juice of 1/2 lemon
• Salt and pepper to taste
• Lemon slices for serving

Directions

Heat broiler and line a baking sheet with parchment. In a small bowl, mix together mustard, garlic, shallot, thyme, rosemary, and lemon juice and season with salt and pepper. Spread mixture all over salmon fillets and broil, 7 to 8 minutes. Garnish with more thyme and lemon slices and serve. Note: You can substitute 1/2 teaspoon of dried thyme for fresh.

Baked Salmon With Honey Mustard Sauce

Ingredients

• Four 6- to 7-ounce salmon fillets, skin-on
• 1/4 to 1/2 cup low-fat mayonnaise
• 1/4 cup Dijon mustard
• 1/4 cup honey
• 2 tablespoons finely chopped chives, plus additional for garnish
• Salt and pepper

Directions

Preheat the oven to 375° F. Line a large baking sheet or shallow baking pan with aluminum foil and lay the salmon, skin side down, on top. Set aside. Combine the mayonnaise, mustard, honey and chives in a medium bowl. Brush the sauce over the fish, spreading it evenly all over the top and sides of each fillet. Sprinkle with salt and pepper. Roast just until the fish is opaque in the center, 15-20 minutes.

Sardine Marinara Sauce

Ingredients

• 1 to 2 tablespoons olive oil
• 1/2 sweet onion, chopped
• 1 to 2 teaspoons minced garlic
• 1 28-ounce can Italian tomatoes, crushed
• 1 to 2 teaspoons dried basil
• 1/2 teaspoon sugar (optional)
• Salt and crushed red pepper flakes to taste
• Two or three sardine fillets

Directions

Prepare and serve with spaghetti or linguine. Heat a large saute pan on medium. When hot, add the oil. Add onions, cook until translucent. Add garlic and cook for 1 to 2 minutes - do not let onions or garlic brown, as this will make the sauce bitter. Add tomatoes, basil, sugar, salt and pepper flakes and lower the heat and allow to simmer 15 or 20 minutes, uncovered. Adjust seasonings toward the end of cooking. Break up sardines with a fork and add them to the sauce and warm briefly before adding to your cooked pasta. Note: You can also buy your favorite prepared pasta sauce and add your sardines while warming it up in a saucepan.

Sardines Tapenade

Buy skinless and boneless sardines packed in olive oil for these treats. Prepare one of these spreads and spoon it on sturdy toast triangles.

Finely chop black olives and capers. Add olive oil and mashed sardines. Add lemon juice or dried thyme for extra flavor.

Balsamic Sardines

Mash together the sardines and olive oil from the can. Spoon onto toast and sprinkle on salt and pepper. Drizzle some good balsamic vinegar on top and enjoy!