If you have been following the news lately you have heard of new research that concludes that taking Omega-3 Fatty Acid supplements ( fish oil tablets / capsules ) is not as helpful as once thought. The study concludes that supplements do not give people the same good health benefits as would be received from eating 'fatty fish' ( better to say oily fish ).
Some of the fish that are considered 'oily ', with high Omega-3 content in their flesh, are:
anchovies, tuna, trout, salmon, mackerel, herring and sardines.
Of those choices you should eat enough servings per week ( 2 servings of 3.5 oz. each ) so the Omega-3 total is at least 6 g, which is the minimum weekly recommended amount for good health for people without heart disease. ( AHA Recommendation )
However, also to keep in mind is that some fish have consumption advisories due to contaminants limiting the amount you should eat.
Run-off into the hydro-environment of chemicals, fertilizers, pesticides, herbicides, fungicides, metals, etc., can really put a damper on your effort to get your weekly recommended Omega-3 or go out and catch your own 'fatty fish'.
Salmon - commercially raised salmon have higher levels of PCB and Dioxins than 'wild caught' salmon. Most fresh salmon in the eastern U.S. is commercially raised. That's why those in the know, and with extra cash, buy 'wild caught'. ( at least they hope they are wild caught ).
Herring - of a larger size ( King Mackerel ) have the same issues.
Trout - In my state, Pennsylvania, there are streams, some prestigious flyfishing streams, that are crystal clear and loaded with huge, beautiful fat trout. And although these trout are loaded with Omega-3 Fatty Acids they are also loaded with plenty of
PCB's & Dioxins so as to be on the 'Do Not Eat' list.
Tuna - ( especially Albacore and Bluefin Tuna ) is another fish that has had plenty of time to accumulate contaminants before being processed into canned tuna. These larger tuna are high in the food chain ( they have eaten fish that have eaten fish that have eaten fish that have eaten crustaceans that have eaten plankton, etc., etc. Each step adding more contaminants ).
Of the above list of healthy 'oily fish' sardines and anchovies will be the LEAST LIKELY to have high concentrations of mercury and other contaminants*. This is because sardines and anchovies are small, and more importantly, they are 'Low in the food chain'.
In other words, when we eat sardines or anchovies, we are getting them before they have had time to accumulate a large percentage of contaminants.
Some people are offended by the smell of sardines. Some love them just like they are. However, sardines in the form of a cooked 'patty' or 'burger' make an aroma transformation that becomes something more like tuna or salmon.
And sardines are not expensive.
One small can of sardines will make three nice sized patties. Serve them with some macaroni 'n' cheese and you'll have enough for a meal for three people and each will get some Omega-3 toward the minimum weekly recommendation.
*Sardine Nutrition - wikipedia
*List of Fish and their Omega-3 concentrations per 3 0z. serving - wikipedia
*15 Health Benefits Of Omega-3 Fatty Acids, According To Science (+15 Best Omega-3 Foods) - Jen Reviews
Can of sardines in oil.
Breadcrumbs - 1 heaping handful.
Onion - 1 medium - diced fine.
Egg - 1 - any size.
Olive oil - a few tablespoons for frying.
Get the ingredients together while the skillet gets the oil hot.
Get all the bluegill fillets ready for boiling.
Put the sardines in a bowl and break them up with fork.
Breaking up the sardines.
Fry the diced onions until soft, remove them from pan and allow to cool off a few minutes.
Fry the diced onions only until soft.
Add the breadcrumbs with the egg and fried onions.
Add the egg, breadcrumbs and cooled off diced onions and mix well.
Form a big ball from the mixture. Then separate the big ball into three equal amounts. Form patties from each amount.
Three equal sized patties ready for frying.
Fry in medium-hot oil until brown on both sides.
One side done medium brown.
I like these patties with home-made macaroni 'n' cheese and pork 'n' beans.