fish and Omega-3 Fatty Acids

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Photos by Blaine Moats

Focus on fish for omega-3 fatty acids that are full of heart-healthy benefits.

Serving fish is a delicious way to add omega-3 fatty acids, a type of polyunsaturated fat, to your diet. Research shows that omega-3s provide protection against heart disease. Higher-fat fish, which contain more omega-3s, tend to be a rich or deep color. Aim for a couple of servings a week.
           
This fish-cooking primer will help you turn out perfectly done fish every time. Start by choosing the cooking method you prefer. Then follow our step-by-step directions. If you want to add spunk to your fish, team it with a zesty sauce, rub, or marinade.

What You Should Know About Fish

• When selecting fish, look for moist, cleanly cut pieces. Avoid those with a strong odor or ragged edges. Plan to serve 4 to 5 ounces of fish fillets or steaks per person.
• If you’re using frozen fish, it’s best to thaw it slowly in the refrigerator. Place the unopened package in a container in the refrigerator, allowing overnight thawing for a 1-pound package. If you need to hasten thawing, place the package under cold running water for 1 to 2 minutes. It’s not safe to thaw fish in warm water or at room temperature.
• Time counts when cooking fish—a minute more or less can make a big difference in quality. That’s why it’s important to measure the thickness of your fillets or steaks with a ruler so you can better estimate when to check for doneness.  (See cooking fish for more information.)
• You’ll know fish is done when it’s opaque and flakes easily when tested with a fork. The juices should run milky white.
• Cooking with fish doesn't have to be hard. These are 23 easy fish recipes.