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.

  • Mackerel Vin Blanc
    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

  • Roasted Wild Salmon and Dill
    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

  • Herring and Apple Salad
    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

  • Spaghetti with Anchovies and Breadcrumbs
    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.

    Recipe: Spaghetti with Anchovies and Breadcrumbs

  • Winter Greens, Asiago, and Anchovy Pizza
    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.

    Recipe: Winter Greens, Asiago, and Anchovy Pizza

  • Anchovy and White Bean Pizza
    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

  • Fresh Sardines on Grilled Bread
    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

  • Fennel-Sardine Spaghetti
    By Anne Cain, RD, Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers

    Fennel-Sardine Spaghetti

    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

  • Sesame-Crusted Tuna with Wasabi-Ponzu Sauce
    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.

    Recipe: Sesame-Crusted Tuna with Wasabi-Ponzu Sauce

  • Mushroom and Bacon-Stuffed Trout
    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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