Fish Recipes: Healthy Ways to Get Your Omega-3s

- Written by Crystal Schlegelmilch on September 4th 2015

Everyone knows fish is good for you, but it is not uncommon to hear people say they just don't like fish. However, when you consider fish is one of the best whole food sources of heart-healthy and anti-inflammatory omega-3 fatty acids, you might decide it is worth giving fish another try.

Some types of fish contain considerably more omega-3s than other fish. Fatty, oily fish, such as salmon, tuna, mackerel, herring, anchovies, and sardines contain more omega-3s than lean fish, such as tilapia or cod. So if you're trying to learn to like fish for its health benefits, do not bother with tilapia, even if it is one of the most consumed fish in the U.S.

Though salmon and tuna are good choices in terms of omega-3 content, there are some issues to consider.

1. Mercury levels. You need to pay attention to the amount of mercury in the fish you're eating, especially as you start to eat it more frequently. Tuna is known for being high in mercury, with albacore tuna being the worst offender. Canned chunk light tuna/skipjack is a better choice, but you should still limit your consumption to one or two cans per week at most, according to Consumer Reports.
2. Farmed vs wild. Farmed salmon is very common, and while it is not necessarily inferior to wild salmon, it could contain more PCBs and other contaminants.
3. Sustainability. We recommend consulting seafood guides such as Seafood Watch to make sure you are choosing sustainable options, not just when it comes to salmon and tuna. Avoid overfished species and those caught with environmentally-damaging fishing methods.

So, all that said, we've done some fishing ourselves to come up with some fantastic fish recipes, healthy and easy, for you to try.

Healthy Tuna Recipes

Avocado Tuna Salad

Tuna salad is nothing new, and it probably doesn't strike you as a healthy fish recipe. But indeed, tuna salad can be lightened up by using just a tiny bit of mayonnaise (or even Greek yogurt instead) along with some lemon juice or vinegar, onion, and celery. Once you've got your tuna salad ready, you can serve it inside half of an avocado. Much more filling and nutritious than your typical tuna salad sandwich!

High Protein, High Fiber Tuna Casserole

Tuna casserole typically uses white egg noodles and white breadcrumbs - and maybe even potato chips if you've found a particularly unhealthy recipe. If that wasn't bad enough, they are often laden with cream, cheese, and butter. Some healthy tuna casserole recipes, however, use milk, stock, olive oil, and/or white wine to get the creaminess you expect without such a high calorie/fat content. If you go this route and also swap in a brand of high protein, high fiber noodles, you can turn this decadent dish into something you can put in your usual rotation.

Healthy Salmon Recipes

In my opinion, the best way to enjoy salmon is just to pan fry a fresh fillet. Perhaps browse through these recipes for glazed salmon if you'd like to make something a little fancier - soy sauce, maple, and citrus are popular choices. If you really feel like making something special, this recipe for salmon quinoa risotto would make an incredibly nutritious meal.

If you can't find or can't budget in fresh salmon, canned salmon can usually be used in place of canned tuna and other canned fish in the recipes above and below. Frozen salmon is also great in soups and chowders.

Fish Recipes: Healthy Ways to Enjoy Sardines and Anchovies

Sardines and anchovies are probably the two most maligned fish species out there. This is unfortunate because these little, oily fishes are very high in omega-3s and low in mercury, so they are safe to consume on a regular basis. Of course, they do take some getting used to, since they have a fishier smell and taste than what some of us can tolerate. I have to admit, in my own experience, the best way to enjoy sardines and anchovies is to hide them in other dishes! Both sardines and anchovies work well in pasta sauces, such as pasta alla puttanesca.

Diced anchovies can also be added to ground beef dishes like hamburgers and meatloaf. This is part of why Worcestershire sauce works so well with beef - it traditionally contains anchovies!

You can also turn sardines and anchovies into "meatballs" by mixing them with an egg and some whole wheat breadcrumbs until they can be formed into balls and pan fried until crispy on all sides. Since these little fish are often sold in small cans, I like to serve these sardine/anchovy balls on top of a bed of greens or with pasta.

Other Healthy Canned Fish Recipes

My favorite way to eat any canned fish is to make fish cakes! These are similar to the sardine and anchovy meatballs described above, but since I usually use fish sold in bigger cans, I form patties and eat them with just a side of steamed vegetables.

Fish cakes turn out equally well with tuna, salmon, mackerel, and herring, and preparing the fish this way really cuts down on the fishiness of the latter two. All you need is some canned fish, eggs, breadcrumbs, onion (optional), and any herbs or spices you want to use.

Fish recipes are a healthy way to get more protein and good fats in your diet, but of course there are many more ways to enjoy fish than the recipes we've selected. For a more comprehensive look at preparing and eating fish, we recommend the following book!

Recommended Read

Fish Without a Doubt: The Cook's Essential Companion

This book can help you learn to cook fish using a variety of techniques, from poaching to grilling to sautéing. Plus, you'll find even more delicious and healthy fish recipes.

check it out »

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