10 Safe Sources of Omega-3 Fats 

Updated: October 11, 2014
If you're concerned about eating farmed salmon, there are a number of other fish that provide heart-healthy omega-3s.
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Roasted Wild Salmon and Dill

Photo: Becky Luigart-Stayner; Styling: Cindy Barr
Roasted Wild Salmon and Dill Recipe
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.
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Herring and Apple Salad

Randy Mayor
Herring and Apple Salad Recipe
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.

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Spaghetti with Anchovies and Breadcrumbs

Becky Luigart-Stayner
Spaghetti with Anchovies and Breadcrumbs Recipe
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.
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Winter Greens, Asiago, and Anchovy Pizza

Photo: Randy Mayor; Styling: Leigh Ann Ross
Winter Greens, Asiago, and Anchovy Pizza Recipe
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.

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Anchovy and White Bean Pizza

Anchovy and White Bean Pizza Recipe
Make your pizza heart healthy by topping it with omega-3-containing anchovies and high-fiber white beans.

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Fennel-Sardine Spaghetti

Photo: Becky Luigart-Stayner; Styling: Tiffany Vickers
Fennel-Sardine Spaghetti Recipe
Sardines in spaghetti? Why not? They add a rich, savory flavor to the pasta, and balance nicely with the tomato sauce and fresh fennel.
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Sesame-Crusted Tuna with Wasabi-Ponzu Sauce

Becky Luigart-Stayner; Jan Gautro
Sesame-Crusted Tuna with Wasabi-Ponzu Sauce Recipe
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.

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Mushroom and Bacon-Stuffed Trout

Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke, Jan Gautro
Mushroom and Bacon-Stuffed Trout Recipe
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.
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