Which is the best fish to eat that is high in Omega 3 fatty acids? In this post I’m going to explain exactly why you need omega 3 fatty acids in your daily eating plan. I’m also sharing the best fish recipes that everyone will love.

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What are Omega 3 Fatty Acids?

Omega 3 fatty acids are an important polyunsaturated fat that should get from the food that you eat. The omega 3 family of essential fatty acids are important for your body and provide numerous health benefits.

Your body is unable to produce them on it’s own that’s why it’s essential that you get them from food or a supplement. (Please feel free to book in for a FREE 30 minute consultation to discuss whether a supplement is right for you.)

Omega 3 fatty acids, in particular docosahexaenoic acid (or DHA) is the most important omega-3 fatty acid in your body and they have an anti-inflammatory effect on your body are vital for your brain and the retinas in your eyes.

A diet high in omega 3 has also been known to reduce the risk of inflammatory diseases and depression.

Which Foods are High in Omega 3?

Foods that are high in omega 3 fatty acids include:

  • Mackerel
  • Salmon
  • Herring/kippers
  • Oysters
  • Sardines
  • Anchovies
  • Caviar
  • Seeds such as flaxseed, chia
  • Walnuts, and
  • Soy beans.

Ideally, you should aim for at least 2 servings per week of any of the above to ensure adequate supply of omega 3 fatty acids.

Omega 3 are also found in smaller quantities in other foods such as eggs, meat and dairy products, hemp seeds, and vegetables such as spinach and Brussel sprouts.

Fish Recipes

The following are some amazing recipes that feature the above fish. These fish can be caught, bought fresh from a fishmonger or the supermarket. It can also be bought from the supermarket dried, canned, in oil or cured.

Try to eat fish as fresh as possible but if not available fresh, canned in brine or oil, smoked or cured is perfectly fine.

A lot of these recipes are interchangeable with whatever fish you have on hand. Cooking it in it’s most simplest form, like pan fried in a little olive oil or butter is delicious for any fish.

Mackerel Recipes

Salmon Recipes

Salmon is a popular fish found all over the world. It is best eaten fresh but is well known in European countries as a great fish to cure. It is also very common to find in the supermarket, frozen, fresh and canned. In Japan it is very popular eaten raw as sashimi.

Looking for fast and healthy recipes? Check out my air fryer recipe round up here and my instant pot recipes here.

Herring/Kipper Recipes

Pickled, raw, broiled, grilled, steamed, and fried are just some of the ways to cook herring, also known as kippers in some parts of the world. It’s a versatile small sized fish, firm and silky flesh, and can be prepared in a variety of ways.

Oyster Recipes

If you’re lucky enough to live near a fresh oyster supply, there’s nothing better than eating them au natural. If not, smoked oysters in a tin are delicious.

Sardine Recipes

Fresh sardines are delicious used in Mediterranean recipes so if you can get them fresh, give them a try. Failing that you can’t afford not to have a can of sardines in your pantry. The are great spread on toast as is and used in many of the recipes below.

Anchovy Recipes

Anchovies are a small salty fish that can be bought fresh or in oil or salt from the supermarket. Add 1 or 2 to your favorite pasta sauce or salad dressing. They add a depth of salty flavor without adding a fishy taste.

Caviar Recipes

Caviar is unfertilized fish eggs, also known as fish roe. It is a salty delicacy, served cold. True caviar comes from wild sturgeon.

Although caviar is traditionally thought of as something for the rich and famous, in small amounts it is quite affordable from the supermarket. Enjoy topped on a boiled egg, on top of pumpernickel, potato rosti or blinis topped with cream cheese and smoked salmon.

There are many recipes online on how to use caviar as an appetiser or in dips and spreads. Why not give it a try, especially when you know how good it is for you.


Although omega 3 fatty acids are found in non meat foods such as seeds and nuts, it occurs naturally in it’s highest form in oily fish. The above are only a very small selection of the recipes that are out there. These recipes can be interchanged easily enough depending on what you have access to and what you have on hand. Try to have 2 serves of these types of fish per week to ensure adequate omega 3 supplies are met.


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