Fish High in Omega-3
Here's a fact worth knowing before you buy: not every fish is an Omega-3 fish. White fish like cod and haddock are lean — good protein, next to no oil. It's the oily fish that carry the EPA and DHA your body can't make itself, and the difference is large: a 100g portion of mackerel gives you roughly 2–3g of Omega-3, against practically nothing from a cod fillet.
The NHS recommends at least one portion of oily fish a week. Most of the country doesn't get there. So we've pulled together six of ours that will.
Smoked Manx Kippers — herring, smoked, from the Isle of Man. Herring runs the mackerel close on Omega-3 and has the advantage of turning breakfast into an occasion. Shop kippers →
Wild Alaskan Sockeye Salmon Fillet Steaks — wild rather than farmed, which costs a bit more (there are only so many sockeye and nobody's farming them yet). Firmer and redder than the supermarket stuff, for the same reason a wild deer looks different to a barn-raised one. Shop sockeye salmon →
Boquerones (Marinated Anchovy Fillets) — small, oily, and the fish most people wrongly assume they only tolerate on pizza. These are cured in vinegar and oil, ready from the jar, no cooking required (a rare thing on this list).
Whole Rainbow Trout — freshwater rather than sea fish, but every bit as oily, and considerably kinder on the wallet than salmon. Gut it, stuff it with lemon, twenty minutes in the oven, done.
Whole Mediterranean Gilt Head Sea Bream — a Mediterranean staple that punches above its price for Omega-3 content, and forgiving enough for a first attempt at cooking a fish whole.
Frozen fish holds its Omega-3 as well as fresh — the oils don't degrade in the freezer, whatever your grandmother told you. Defrosted properly, we'd defy you to tell it from fresh — and if you can, we'll give you your money back.
Two portions of oily fish a week and you're doing better than most of Britain. (No pressure. It's frozen — it can wait for a slow Tuesday.)
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Tilapia Fillets
Whole Cleaned Squid
Salmon Fishcakes - 1kg pack
Tinned British Mackerel
Spanish Cod Croquettes
Nordic Halibut Fillet Steaks
Tuna For Cooking - 1kg Bag
Miso Marinated Black Cod
Ama Ebi Sushi Prawns - Tray
Salmon Fillet Steaks
Tilapia Fillets
Whole Cleaned Squid
Salmon Fishcakes - 1kg pack
Tinned British Mackerel
Spanish Cod Croquettes
Nordic Halibut Fillet Steaks
Tuna For Cooking - 1kg Bag
Miso Marinated Black Cod
Ama Ebi Sushi Prawns - Tray