List of Fish With Omega 3 Fatty Acids

by Pia Grant

About Pia Grant

Pia Grant has been a freelance writer since 2007, writing on topics of health, fitness, diet and lifestyle. Her clients include websites, businesses and newspapers, including "The Voice" and "The Alumni." She has a doctorate degree in the health sciences and attended Loyola University.



Consuming more omega-3 fatty acids is a choice for a healthier lifestyle, according to They cite research that shows that omega-3 intake helps lower cholesterol, benefits heart health and slightly lowers blood pressure. The American Heart Association recommends regular intake of fish to maintain healthy omega-3 fatty acid levels.


Salmon is one of the top ten most consumed fish in the United States and contains over 1 gram of omega-3 fatty acid per 3-ounce serving, according to the American Heart Association. Salmon can be grilled, poached or baked and is low in saturated fat. Salmon is available in frozen and fresh varieties and is often a healthy choice, available in most grocery stores and restaurants.


Pollock is a large marine fish that contain 0.45 gram of omega-3 fatty acid per 3-ounce serving. Pollock is also labeled as whitefish when purchased from grocery stores. The American Heart Association recommends avoiding too much salt to season fish. Instead use lemon juice or low-sodium seasoning to spice up dishes.


Flounder is among the top ten consumed fish varieties in the United States, the American Heart Association notes, and contains a big dose of omega-3 fatty acid with 0.48 gram per 3-ounce serving of the fish. Flounder is tasty and can be poached or baked, and is often stuffed for extra flavor and variety.


Catfish is traditionally battered and fried before serving. The American Heart Association, however, advises against frying fish, especially if its consumption is for health. A 3-ounce serving of catfish contains about 0.2 to 0.3 gram of omega-3 fatty acids. Consuming two servings of fish per week is recommended by the American Heart Association.

Other Fish Varieties

The American Heart Association highly recommends less popular varieties of fish for optimal omega-3 fatty acid consumption, as well. Certain fatty fish are particularly good for omega-3 byproducts EPA and DHA. These include fish such as sardines, halibut, bluefish, herring, anchovies and albacore tuna.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or