Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
Shop High-Quality Supplements at Transparent Labs.
Shop Supplements
Purchases made through this affiliate link support Prospre.
September 18, 2023
In recent years, the importance of omega-3 fatty acids has been emphasized by medical doctors and dieticians. These fatty acids are known to help the heart beat at a steady rhythm, reducing the likelihood of heart attacks. They can also lower blood pressure, ease inflammation, and improve blood vessel function. Fatty fishes are some of the best dietary sources of these omega-3 fatty acids, and since the human body is incapable of producing omega-3s naturally, they are an important source of the nutrient. If you want to incorporate more fatty fish into your diet, here is a list of eight of the healthiest fatty fish and their fat amounts.
Fat per 100g: 16.6g
Atlantic herring is primarily popular in Scandinavia and other parts of northern Europe. It is often pickled in vinegar, but they can also be pickled in cream or wine. They are relatively small fish, so they can easily fit on a sandwich and they are a great alternative to tuna. Some people also serve them with sour cream, potatoes, or hard-boiled eggs.
Fat per 100g: 11.9g
Mackerel is a relatively small (maxing out at ten pounds) fish that offers a strong flavor. These fish can live up to 20 years in the wild and they are often caught in the Atlantic. Try them grilled whole and served with salt, lemon, and olive oil. It is important to note, however, that Atlantic mackerel has significantly more omega-3s and less mercury than kingfish (king mackerel).
Fat per 100g: 9.7g
Anchovies are a popular pizza topping, but many people are turned off by their scent and saltiness. In some ways, they are the original controversial pizza topping before pineapple took its crown. However, they can be delicious when used properly. In fact, anchovies are so packed with rich umami (savory) flavor that many chefs refer to them as the bacon of the sea - like bacon, they make every dish you add them to taste better.
In Italy, anchovies are commonly added to pasta sauces (they dissolve into nothing in a sauce) to give it more depth of flavor. In Spain, they are frequently marinated (with the skin on) in vinegar and oil and eaten with beer and bread. However you cook with them, they will add a boost of omega-3 to your dish. When buying them canned, look for lower sodium varieties to be more health conscious.
Fat per 100g: 7.9g
Famous for their dense meat and mild flavor, swordfish are excellent grilling fish. Their diet primarily consists of smaller fish, so they do have higher levels of mercury than salmon and should be avoided by women who are pregnant or nursing, as well as infants. Swordfish are also a wonderful source of selenium, a nutrient known for its heart health and cancer-fighting benefits. Since swordfish are low in calories and fat, you can consume them without guilt.
Fat per 100g: 6.6g
One of the most popular freshwater fish to eat, trout are prized by recreational fishers everywhere. Trout is ideal for roasting, grilling, pan-frying, or smoking. Trout can be caught fresh or purchased frozen from grocery stores, and its low levels of mercury and high levels of DHA and EPA ensure it can be safely consumed by pregnant and nursing women. Like albacore, aim to consume trout at least one to two times a week.
Fat per 100g: 4.4g
Salmon is one of the best sources of omega-3s. If you are looking to increase your intake of oily fish for a relatively low price, farmed salmon is a great choice. Farmed salmon, as their name suggests, are raised on farms, and although they are cheaper, they have less mercury and fewer toxins than fresh salmon.
Wild-caught salmon, on the other hand, offer slightly less fat than their farmed counterparts. They are still an excellent source of fatty acids, and they are a great pick for nursing and pregnant women because they have relatively low levels of mercury. If you intend to catch wild salmon, just be sure the river or lake you source them from is clean.
Salmon can be prepared in tons of ways as you are probably aware. Some tasty options are smoked salmon with cream cheese or eggs, poached salmon with lemon and dill, and blackened salmon with your choice of side. Also, don’t be afraid of canned salmon - it can work beautifully in some dishes, like a frittata!
Fat per 100g: 1g
Albacore tuna is a high fat fish virtually anyone can afford. Current research suggests consuming fatty fish once or twice a week, and a single serving of albacore is roughly 3.5 ounces cooked. You can even consume canned albacore in a salad or on a sandwich if you are in need of a quick and economical meal. Compared to regular tuna, albacore has more than three times as many omega-3s. If you want to consume fresh albacore, the belly contains more fats than other parts of the fish. Since tuna is high in the food chain, it can contain significant amounts of bioaccumulative toxins like mercury. However, for canned albacore tuna, mercury usually isn’t a concern.
Fat per 100g: 0.8g
Often referred to as walleye, Alaskan pollock is a popular fish that is frequently used to make fish sticks in the United States. One of the most caught fish, it is notable for its mild flavor, which allows it to be artificially flavored, such as in imitation crab or shrimp. It is low in toxins and mercury, and since it is so commonly fished, the government only allows commercial fishers to catch a certain number.
If you are looking to incorporate more fatty fish into your diet, our meal planning app can help you achieve your goal. The app helps create healthy personalized meal plans and automatic shopping lists. It can also help you track calories and nutrients and to track your weight loss goals (or other goals!).
