10 Safe Sources of Omega-3 Fats
If you're concerned about eating farmed salmon, there are a number of other fish that provide heart-healthy omega-3s.
By Anne Cain, RD, Melanie Acevedo
Mackerel Vin Blanc
In addition to salmon, mackerel is also a great source of omega-3 fatty acids. Here, the mackerel fillets are poached in a flavorful broth of white wine, vinegar, olive oil, along with sliced carrots and a blend of spices.
Recipe: Mackerel Vin Blanc
By Anne Cain, RD, Photo: Becky Luigart-Stayner; Styling: Cindy Barr
Roasted Wild Salmon and Dill
The key to avoiding contamination issues with farmed salmon is to eat wild salmon. If wild salmon is not in season, you can buy it frozen. Just look on the label for "fish frozen at sea" or FAS.
Recipe: Roasted Wild Salmon and Dill
By Anne Cain, RD, Randy Mayor
Herring and Apple Salad
This light version of herringsalat (herring salad) features kippered herring, Granny Smith apple, cucumber and fresh dill. For maximum flavor, you'll need to let it chill for about 4 hours.
Recipe: Herring and Apple Salad
By Anne Cain, RD, Becky Luigart-Stayner
Spaghetti with Anchovies and Breadcrumbs
Anchovies are so much more than a topping for pizza-they're one of the key flavor ingredients in this easy pasta dish and a great source of heart-healthy fat. Canned anchovies are higher in sodium than most fresh fish, but you only need to use a few to get big flavor.
By Anne Cain, RD, Photo: Randy Mayor; Styling: Leigh Ann Ross
Winter Greens, Asiago, and Anchovy Pizza
Instead of topping your pizza with "everything but anchovies", give these little fish a chance. They add a salty flavor to this pizza and provide, along with the greens, great benefits for your heart.
By Anne Cain, RD
Anchovy and White Bean Pizza
Make your pizza heart healthy by topping it with omega-3-containing anchovies and high-fiber white beans.
Recipe: Anchovy and White Bean Pizza
By Anne Cain, RD, Melanie Acevedo
Fresh Sardines on Grilled Bread
Not only are fresh sardines high in omega-3 fats, they're also a good source of vitamin D, calcium, and protein. These fresh sardines are brushed with olive oil, grilled, and served on thick, hearty slices of bread.
Recipe: Fresh Sardines on Grilled Bread
By Anne Cain, RD, Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers
Sardines in spaghetti? Why not? They add a rich, savory flavor to the pasta, and balance nicely with the tomato sauce and fresh fennel.
Recipe: Fennel-Sardine Spaghetti
By Anne Cain, RD, Photo: Becky Luigart-Stayner; Styling: Jan Gautro
Sesame-Crusted Tuna with Wasabi-Ponzu Sauce
Tuna is not quite as high in omega-3 fats as salmon, but it's still a good source and a nice alternative when you're in the mood for a great piece of fish. Here, the tuna takes on an Asian flair with a coating of sesame seeds and a sauce of wasabi paste, soy sauce and fresh ginger.
By Anne Cain, RD, Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke, Jan Gautro
Mushroom and Bacon-Stuffed Trout
Lake trout actually has a slightly higher omega-3 fat content than salmon, although both types of fish are considered excellent sources. This recipe called for whole trout to be stuffed with a savory breadcrumb, mushroom and bacon mixture.
Recipe: Mushroom and Bacon-Stuffed Trout
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