Healthy Fish Alternatives to Salmon: 15 Omega-3 Rich Options
If you’re looking for ways to boost your heart and brain health, chances are good you’ve heard about omega-3 fatty acids, or “omega-3’s” for short.
Your body can’t make omega-3’s on its own, so you need to find it in food and/or supplements, and fish is the top source. The American Heart Association recommends eating two servings of fish per week, particularly fatty fish, which are a good source of omega-3’s.
Salmon ranks among the top of the list for fatty acids, but what if you don’t want to or can’t eat it? Good news: you’ve got plenty of other options.
8 Non-Salmon Fish Sources of Omega-3s
Salmon is the food that always tops the list, but you’ve got plenty of other options if you want to mix things up.
1. Mackerel
Like salmon, mackerel are high in oil and can have a strong flavor. It pairs well with a variety of seasonings and sides and can handle bold flavors. Consider preparing it with citrus flavors, chili or garlic, or blackened.
How to eat more of it: Mackerel can stand up to being grilled or broiled, roasted, and pan fried. You can throw a lot of spice at it, so think about ways to get creative, like rubbing it with a Jamaican jerk sauce.
2. Herring
Herring is mildly salty and flaky and ranks among fish that are often described as “full-bodied.” It has a softer texture than mackerel and often gets lumped in with sardines. Smoked herring is popular in northern Europe, and elsewhere, it’s often pickled.
How to eat more of it: It’s often sold canned and pickled; with the latter, the fish is eaten straight out of a jar or can, often with crackers.
3. Shad
Shad is often described as silky and can be slightly sweet. It can be a challenge to prepare because it has a lot of bones; in fact, it can be so difficult to fillet a shad—which has as many as 1,000 bones and has been called “a porcupine turned inside out”—that some have kept their technique a secret. You can get around this obstacle by cooking the shad in a pressure cooker until the bones dissolve; otherwise, it’s practice, practice, practice.
How to eat more of it: Although it can be smoked and grilled, perhaps the easiest way to get around the bones is to slow-cook shad through baking or steaming to dissolve the bones. Season with lemon, herbs, and seasoned breadcrumbs.
4. Tilefish
Tilefish is a white fish found from Maine to Mexico; it is firm and flaky with a flavor that can be similar to lobster or crab.
How to eat more of it: Tilefish is often pan-seared, broiled, baked. A mild, flaky fish, it works well in a buttery recipe with garlic and herbs.
5. Tuna
Tuna is one of the most popular fish because of its mild flavor and ease of preparation. It’s often described as meaty, owing in part to its flesh ranging in color from red to dark pink and also because cuts of tuna are usually thick; some people also think tuna tastes like young and tender beef. Two popular varieties include albacore, which is white, and skipjack, which is darker and flakier and often used in canned tuna.
How to eat more of it: Open a can of tuna fish and mix in mayo, mustard, relish, garlic, chopped onion and celery, salt and pepper for a tasty tuna fish sandwich. Or buy a tuna steak and grill it; order tuna tartare (rare tuna); or make seared tuna. When cooking, be careful not to overcook it because tuna can become tough and dry; you want at least a little pink.
Avocados stuffed with canned tuna and vegetables.
6. Caviar
Caviar is cured, unfertilized fish eggs. Considered a delicacy, caviar technically refers to the cured eggs of sturgeon in particular, though other types of roe, or uncured eggs, have made their way into the caviar lexicon. Caviar looks like small beads and come in a range of colors; we typically think of it as bright orange or as black. It is generally salty and includes umami and savory flavors.
How to eat more of it: Caviar is expensive and is considered a garnish, so for both of those reasons it is usually eaten in small amounts. It is traditionally served on blinis (small, thick pancakes) with crème fraiche; avoid serving with metallic utensils, which can react with the caviar and affect the flavor.
7. Oysters
These saltwater bivalves are naturally salty or briny and often have a little sweetness. Although yummy, they can be an acquired taste for some—their texture isn’t for everyone and raw oysters in particular can tread into the “slimy” category. Regardless, oysters remain tremendously popular, especially at seafood shacks and restaurants during the busy summer months.
How to eat more of it: We usually picture oysters as raw on the half shell, demanding a bit of technique to eat properly. You’ll need a small fork to loosen the meat from the shell, then tip the shell and slurp the liquid and oyster. Contrary to popular belief, you should chew the oyster a few times to get the full flavor rather than swallow it whole. You can also grill oysters, placing them on the grill and cooking until they open, then adding a lemon-butter-white wine mixture.
8. Sardines
Sardines are a small, oily fish typically sold in stores in a tin. They are mild, soft, and flaky and can be salty, especially when canned, though they rank lower in saltiness than anchovies.
How to eat more of it: Sardines are often eaten straight out of a can—you can find them skinless and boneless—with crackers or added to salads and pasta dishes. They can also be grilled or mashed and mixed into a dip.
What about mercury?
Any conversation about increased fish consumption tends to include a mention of mercury. The Federal Department of Agriculture (FDA) advises children ages 1-11 and people who might become pregnant to limit mercury in their diets. Specifically, the FDA recommends that those who are pregnant or breastfeeding “consume between eight and 12 ounces per week of a variety of seafood from choices that are lower in mercury.”
In a chart titled “Advice About Eating Fish,” the FDA lists “Best Choices” as including herring, shad, anchovy, oyster, and more; “Good Choices” include tilefish, tuna, striped bass, and more.
It recommends these groups of people avoid tilefish from the Gulf of Mexico, King Mackerel, marlin, orange roughy, shark, swordfish, and bigeye tuna.
At least 8 ounces of seafood (less for children) per week based on a 2,000 calorie diet. Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.
7 Non-Meat or Fish Sources of Omega-3s
You’ve got choices if you’re tired of fish or prefer to go with plant-based sources of omega-3’s.
9. Flaxseeds and Flaxseed Oil
Flaxseed oil, derived from the plant flaxseed, is one of the richest sources of ALA. You can use it in salad dressings or add to smoothies. Flaxseeds are another good source of omega-3’s; they can be ground up in a coffee grinder and sprinkled onto oatmeal or used when baking.
10. Chia seeds
Chia seeds come from the plant Salvia hispanica, a member of the mint family, and are rich in ALA. In addition to omega-3s, they have fiber, protein, and antioxidants. Like flaxseeds, chia seeds can be ground up and used in toppings and baking. Because they become gelatinous when mixed with liquid, they’re popular in recipes for chia pudding or jam.
Chia seed pudding is easy to make and contains omega-3 fatty acids.
11. Black walnuts
Black walnuts have an earthy flavor that’s distinct from the English walnut and its sometimes bitter profile. The official state tree nut of Missouri, they are sourced from wild, uncultivated trees. People from the midwest to the East Coast of the U.S. often gather black walnuts from their yards or out in the woods. Like any walnut, they are often eaten as-is or added to oatmeal or salads.
12. Soybeans
Soybeans are a member of the pea family and a staple of plant-based recipes because they pack some protein—nearly 29 grams of protein in one cup. They’re also considered a good source of omega-3’s. You can incorporate soybeans into a vegan or vegetarian chili, or make homemade tofu or soymilk.
13. Hemp seeds
Hemp seeds are cultivated from the Cannabis sativa plant but don’t have the narcotic effects of cannabis. They contain omega-3 and omega-6 as well as protein and amino acids. They’re easy to eat by blending into smoothies or sprinkling onto salads and yogurt.
14. Edamame—immature soybeans
Edamame is an immature soybean harvested before it’s ripened. They are green, sweet, and nutty. Edamame is often roasted with olive oil, salt, and pepper for a crunchy snack, and it’s also good in salads or ground into a hummus.
15. Seaweed
Marine algae is harvested from the ocean and can have a salty and/or umami flavor profile. There are many species, not all of which are edible. However, the species that are edible can be delicious. You can make a seaweed salad or order one at your favorite sushi restaurant, make seaweed chips, boil or steam it, wrap it around sushi, and blend seaweed into smoothies.
The Benefits of Omega-3
Often referred to as “healthy fats,” Omega-3 fatty acids are linked to a reduced risk of heart disease, are said to reduce inflammation in the body, slightly lower blood pressure, lower the risk of irregular heartbeat, and potentially lower the level of triglycerides in the blood. They’re also said to help your eyes, immune system, and endocrine system.
“Omega-3s are important components of the membranes that surround each cell in your body,” according to the National Institutes of Health (NIH). “DHA levels are especially high in retina (eye), brain, and sperm cells. Omega-3s also provide calories to give your body energy and have many functions in your heart, blood vessels, lungs, immune system, and endocrine system (the network of hormone-producing glands).”
Alphabet Soup: What’s With ALA, DHA, EPA?
The three main omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils, while DHA and EPA are found in fish and other seafood.
According to the NIH, ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert small amounts of ALA into EPA and then to DHA. Getting EPA and DHA from foods and dietary supplements “is the only practical way to increase levels of these omega-3 fatty acids in your body,” says the NIH.
Many types of seafood are high in omega-3 fatty acids.
How Much Omega-3 Do I Need?
There’s no recommended daily amount of omega-3 fatty acids like there is for many other vitamins and minerals, though the NIH published a chart of average recommended daily ALA amounts. This ranges from 500 mg to 1,600 mg, depending on age and sex.
The NIH also says most people get enough ALA in their diets, along with small amounts of EPA and DHA. If you’re looking for foods to help you get more omega-3s into your diet, here are 15 suggestions aside from salmon.
Get Creative With Fish and More
Healthy eating can also be creative eating, whether that means finding interesting ways to incorporate more omega-3 fatty acids into your diet or experimenting with foods like fish or soybeans simply because you like them. (And by the way, if you do like salmon, we’ve got you covered.)
To find out more about imaginative ways to cook at home, consider online cooking classes, like Secrets to Sauteing or Vegan Dinners.
Or, if you want to pursue a culinary education, consider a degree or diploma in culinary or pastry arts. Escoffier offers both on-campus and online options, making it easier for you to find a way to fit school into your life.
To find out more about improving your culinary skills, try these articles next:
- How to Cook With Wine: Tips for Elevating Your Dishes
- Pros and Cons of Common Cookware Materials
- A Guide to Curry: What It Is, How It’s Made, and More
This article was originally published on Jan. 2, 2014, and has since been updated.
