Oily fish have oil in all parts of their flesh, instead of only in their livers for lean fish. Oily fish include salmon, anchovies, tuna, sardines and mackerel. Although oily fish are higher in fat and calories than their lean counterparts, the oils found in these fish contain omega-3 fatty acids. "Contemporary Nutrition" suggests eating oily fish two to three times per week to reap optimum benefits of omega fatty acids.
Step 1
Prepare oily fish as an entree. Grilling, baking and steaming are ideal preparation methods for oily fish. Due to the high fat content of these fish, choosing preparation methods that do not require added fats is optimal.
Step 2
Use anchovies as a topping on whole wheat pizza. Pair your slice of pizza with a salad topped with tuna or salmon for a quick lunch with a serving of oily fish.
Step 3
Add oily fish, such as salmon or tuna, to your casseroles and salads to add some extra oily fish to your meals.
Step 4
Take a fish oil supplement if you find yourself unable to eat oily fish at least two to three times per week.
References
- "Contemporary Nutrition"; Gordon Wardlaw et al; 2007
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
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