6 Best Fishes to Get Omega-3 Fatty Acid

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Did you know that omega-3 fatty acids are essential to human health? This nutrient is important for brain function, joint health, and more. Unfortunately, many people don’t get enough omega-3s in their diet. One of the best ways to ensure you’re getting enough of this nutrient is to eat fish. Here are six of the best fishes for getting omega-3 fatty acids.

1. Atlantic Mackerel:

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This is a popular fish and staple of many diets in New England. Atlantic mackerel is best baked or broiled, and it can be used in place of tuna in almost any dish. It has a mild flavor and white flakes with a pinkish hue.

Atlantic mackerel provides more omega-3 fatty acids per serving than just about any other fish, and it has a rich flavor that pairs well with soy sauce or wasabi.

2. Salmon:

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When most people think of omega-3 fatty acid sources, they think of salmon. This popular fish is best served lightly cooked, as cooking it too long can reduce its health benefits.

It is a great source of protein, and it pairs well with vegetables such as zucchini or squash. Salmon can also be used in place of tuna for many dishes.

3. Catfish:

Catfish is a good choice because it has less mercury than other fish that may contain high levels of this heavy metal. It’s also a good source of protein and omega-3 fatty acids, and it tastes great when pan fried or grilled.

4. Cod:

Cod is extremely rich in omega-3 fatty acids, providing more per serving than most other fish. It can be baked or grilled with little preparation, and it makes an excellent substitute for dishes that call for halibut. Cod is a good source of vitamin D, B-12, and selenium.

5. Flounder:

Flounder is a type of whitefish that can be found in both fresh and salt water. It has a smooth, white flesh and a mild flavor. Flounder is an excellent source of omega-3 fatty acids, which are beneficial for your health.

Cholesterol: 85 mg

Saturated fat: 1 g

Eating flounder will help you get omega-3 fatty acids, but it also has a very high cholesterol content. The American Heart Association recommends eating no more than 300 milligrams of cholesterol per day if you have high triglycerides or other risk factors for heart disease.

Omega-3s: 1,680 mg

Flounder is a great source of omega-3 fatty acids. It contains 168 percent of the recommended daily dose. Fish oil supplements are also a good source of omega-3s, but they can be expensive and have potential side effects. If you have high triglycerides or heart disease, you should consult your doctor before consuming high doses of omega-3 fatty acids.

6. Anchovies:

Anchovy is extremely rich in omega-3 fatty acids, and it has the added benefit of being low in mercury. It’s best used with other strong flavors because its taste can be somewhat overpowering when eaten on its own. Anchovy goes well with garlic or basil, and it’s excellent in sauces or salads.


Eating more fish is a great way to enjoy the benefits of omega-3 fatty acids. It’s also an environmentally friendly practice that can help keep ocean ecosystems healthy and thriving. Best yet, it doesn’t require much extra effort and can be incorporated into your current menu with ease.

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