15 Amazing Omega-3 Boosting Recipes

Fatty Fish

Should we all be eating more fatty fish?

A bevy of official sources recommends that you eat oily fish at least once a week. It’s a terrific and underutilized protein source that can add healthy variety to any diet. Oily fish are one of the world’s best sources of Omega-3 fatty acids, which are linked to a hilariously large number of health benefits. They are also a rare natural food source of Vitamin D, which, like Omega-3, has been the subject of much study among Type 1 diabetes researchers for its potential in slowing the progression of the disease.

Finally, it’s a protein source you can feel very good about. While overfishing threatens seafood stocks all around the world, it is largely the little fatty fish that are considered the most sustainable and environmentally friendly dining choices. Sardines, anchovies, and herring thrive in abundance throughout the world’s oceans, and many more can be sustainably harvested than there is currently demand for. They also tend to be less expensive, but for the gourmands among us, there’s also an entire world of fancy tinned seafood delicacies.

Experts tend to refer to this category as “oily fish.” “Oily” is not the term I would have chosen – why not “rich” or “lustrous” or just plain “fatty?” Oily invariably conjures up a greasy tin of sardines, but the word refers just as much to the clean, ethereal fat of ahi tuna, to the buttery texture of the freshest freshwater trout, and to the firm, steak-like flesh of a swordfish. There is one health warning to pay attention to – the larger fish, such as king mackerel, tend to have high levels of mercury, and shouldn’t be consumed to excess.

We’ve been pushing the idea for years, and we’re back at it today.

Here are 15 recipes that will help add fatty fish into your regular diet:

Low Carb Tuna & Avocado Poke from ASweetLife

Garlic & Herb Grilled Tuna Steaks from Taste of Home

Parmesan Crusted Salmon from Wholesome Yum

Salmon & Avocado Salsa from Gimme Delicious

Garlic Butter Trout in Foil from Kitchen Swagger

Crispy Ginger Mackerel Lunch Bowl from Keto Diet

Simple Grilled Swordfish from The Stay at Home Chef

Smoked Mackerel Pate from I Eat Keto

5 Minute Sardines Salad from Keto Summit

Zoodles with Sardines, Tomatoes & Capers from I Breathe I’m Hungry

Anchovy Butter from The Spruce

Bagna Cauda (Anchovy Dip) from Epicurious (just skip the bread)

Tuna Salad Cucumber Boats from ASweetLife

Southwestern Tuna Saladfrom ASweetLife

Grilled Herring with Peas & Mint from Food and Wine

Ross Wollen
Ross Wollen

Ross Wollen is a chef and writer based in Maine's Midcoast region. Before moving East, Ross was a veteran of the Bay Area restaurant and artisanal food scenes; he has also worked as a food safety consultant. As executive chef of Belcampo Meat Co., Ross helped launch the bone broth craze. Since his diagnosis with Type 1 diabetes in 2017, he has focused on exploring the potential of naturally low-carb cooking. Follow Ross on Twitter: @RossWollen

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