10 Safe Sources of Omega-3 Fats

Updated February 18, 2010
Credit: Becky Luigart-Stayner; Styling: Melanie J. Clarke, Jan Gautro

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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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

Credit: 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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