It’s no secret that Omega 3 fatty acids are good for you! Fatty fish are VERY rich in Omega 3 thus making seafood an EXCELLENT choice for maximum absorption!

Why is Omega 3 important to your diet? Omega 3 helps replenish the fatty acids in your brain, making it an effective natural remedy to fight depression and promote healthy brain activity. Studies show that Omega 3 fatty acids can improve vision by protecting adult eyes from macular degeneration. Lifestyles that include Omega 3 rich foods can decrease risk for heart disease by lowering triglycerides and also reduce blood pressure. Since Omega 3 fatty acids aid in healthy brain activity, they can also help fight age-related diseases such as Alzheimer’s and Dementia… need we go on?

According to mainstream healthcare sources, a healthy adult should consume 250-500 mg of Omega 3 per day!

Here is a list of the 13 MOST Omega 3 Rich Fish and Seafood! (based on 3 oz. serving)

    Omega 3 Rich Fish Mackerel
  1. Mackerel


    At over 2,200mg of Omega 3 per serving, Mackerel is an INCREDIBLE source of this healthy fatty acid! It’s also easy to prepare! Check out this great recipe for a delicious way to add more Mackerel to your diet.

    — SPICED BOSTON MACKEREL

    Omega 3 Rich Fish Salmon
  2. Salmon


    Who doesn’t love Salmon? It’s easy to prepare in a variety of ways and has a whopping 1,200mg of Omega 3 PER SERVING! Enjoy this tasty, citrusy recipe that we just love.

    — HONEY MUSTARD CITRUS SALMON

    Omega 3 Rich Fish Sardines
  3. Sardines


    Most of us have eaten canned Sardines which are incredibly high in sodium. Fresh Sardines are a WHOLE different story. These little Omega 3 powerhouses pack over 800mg per serving! Sardines are incredibly versatile and can be dressed up into quite the glamorous dish. Don’t believe us? Check out this recipe!

    — CHEF NATE EDLBECK’S SARDINES IN GARLIC CREME SAUCE

    Omega 3 Rich Fish Oysters
  4. Oysters


    Ooh-lala, could it be that our fair Oysters also pack a mean Omega 3 punch? You betcha! At 700mg per serving, Oysters can be one of the EASIEST ways to take in more of the healthy Omega 3 fatty acid. Enjoy Fulton Fresh Oysters raw, or try this AWESOME recipe!

    — BROILED OYSTERS

    Omega 3 Rich Fish Tuna
  5. Tuna


    Good ol’ Tuna, always our best friend! Tuna can be consumed raw or cooked and one of its great benefits is its meaty taste and texture. Another excellent advantage is that it boasts over 500mg of Omega 3 fatty acids per serving. Check out this recipe, you won’t be disappointed!

    — TUNA TARTARE

    Omega 3 Rich Fish Swordfish
  6. Swordfish


    EN GARDE! You didn’t think we’d leave out our delicious, nutritious and MEATY friend the Swordfish, did you? He won’t fight you but he WILL supply you with over 700mg of Omega 3! We love it on the grill, or try it baked!

    — BAKED SWORDFISH

    Omega 3 Rich Fish Trout
  7. Trout


    Trout is a wonderland of healthy fats including Omega 3! With its meaty flavor and texture, similar to Salmon, it’s a great alternative if you’re a little tired of white fish! Don’t forget, a Trout serving contains about 600mg of Omega 3 fatty acids! Check out this recipe, there’s a remoulade involved!

    — BLACKENED STEELHEAD TROUT

    Omega 3 Rich Fish Flounder/Sole
  8. Flounder/Sole


    We love flatfish such as Flounder, Sole and Fluke for their delicate texture and ability to side with many flavors. We also love Omega 3 fatty acids, and these fish will surely serve up 200-500mg! This is a simple recipe for Flounder that can be easily substituted for Fluke or Sole!

    — ITALIAN STYLE FLOUNDER

    Omega 3 Rich Fish Squid
  9. Squid/Calamari


    Squid can be intimidating for amateurs but rest assured, FultonFishMarket.com will send you Squid that is ready to prepare without all the messy cleaning that is usually involved. We’ll also be sure to send you the generous portion of 500mg Omega 3s. Courtesy of the Squid, not us. Check out this recipe for a deviously tasty dish.

    — FRIED CALAMARI

    Omega 3 Rich Fish Mussels
  10. Mussels


    Our shelled friends strike again! Mussels contain more Omega 3 fatty acids ounce-for-ounce than Clams, Lobster, Shrimp or Scallops! These delicious guys contain nearly 700mg! This recipe has a little more than just Mussels to surprise you, check it out!

    — CHEF MASSIMO GAFFO'S ZUPPA DE PESCE

    Omega 3 Rich Fish Scallops
  11. Scallops


    Just because Mussels have MORE Omega 3, does not mean the 300mg that Scallops have to offer is anything to scoff at! We love Scallops! They couldn’t be easier to prepare, order some and try this recipe!

    — SEARED SCALLOPS WITH CHIMICHURRI

    Omega 3 Rich Fish Cod
  12. Cod


    While not at the top of the list, Cod is a wonderful choice for healthy eating with its Omega 3 content of 100mg per serving. Additionally, it’s lean with an adaptable flavor! Check out this great and easy recipe!

    — BROILED BLACK COD WITH BUTTER-WINE SAUCE

    Omega 3 Rich Fish Crab
  13. Crab


    There are many different species of Crab with one thing in common — they’re good vehicles of Omega 3 fatty acids! On average between 200-500mg per serving, it’s a good choice if you’re trying to up your health! We love Crab cakes, everybody does! Next time, try this yummy recipe!

    — CRAB CAKES

Omega 3’s can help your body function better in many ways. Fight depression, improve vision, promote healthy brain activity, decrease risk factors for heart disease, reduce blood pressure, fight age-related diseases such as Alzheimer’s and Dementia.

It’s no secret that seafood is good for you. The added benefit is that there are over 33,000 species of fish and seafood meaning you can literally try something new all the time! Start your adventure towards health, happiness and delicious food! We’ve got more recipes — check them out here!