Best Omega 3 Rich Foods: Dr. Cremers’ Favorite Recipes

Trying to find delicious foods that are rich in Omega 3 can be a struggle. 

Here are my favorite go to foods and recipes rich in Omega 3.
Also below is the most delicious, highest Omega 3 rich foods at Trader Joe’s.

1. Wild Salmon: Mackerel has more Omega 3 but I love wild salmon more!
Salmon (4023 mg per serving)
Salmon contains high-quality proteins and large amounts of magnesium, potassium, selenium and B-vitamins. (Ref 1, 2)
Studies show that people who regularly eat Omega 3 rich fish, like salmon, have a lower risk of diseases like heart disease, dementia and depression (Ref 3-7).
Omega-3 content: 4023 mg in half a fillet, or 2260 mg in 100 grams (3.5 oz).
This is so easy to not mess up. Just don’t over cook it.
I love this NYT article. I add on top or under the fish, cleaned, cut leeks, or kale or even collard greens. 


  • 4 tablespoons (1/2 stick) butter
  • 4 tablespoons minced chervil, parsley or dill
  • 1 salmon fillet, 1 1/2 to 2 pounds
  •  Salt and freshly ground black pepper to taste
  •  Lemon wedges


  1. Preheat the oven to 475 degrees. Place the butter and half the herb in a roasting pan just large enough to fit the salmon and place it in the oven. Heat about 5 minutes, until the butter melts and the herb begins to sizzle.
  2. Add the salmon to the pan, skin side up. Roast 4 minutes. Remove from the oven, then peel the skin off. (If the skin does not lift right off, cook 2 minutes longer.) Sprinkle with salt and pepper and turn the fillet over. Sprinkle with salt and pepper again.
  3. Roast 3 to 5 minutes more, depending on the thickness of the fillet and the degree of doneness you prefer. Cut into serving portions, spoon a little of the butter over each and garnish with the remaining herb. Serve with lemon wedges.
  4. Approximate:
  5. 3.5-ounce serving of salmon contains about 1gram, or 1,000 milligrams, of omega3 fatty acid-rich fish oil
  6. Calories (kcal) 480 Fat (g) 38 Saturated Fat (g) 5 Cholesterol (mg) 85 Carbohydrates (g) 6 Dietary Fiber (g) 2 Total Sugars (g) 3 Protein (g) 31 Sodium (mg) 330

2.  Here is a list of 12 foods that are very high in omega-3.

Mackerel are small, fatty fish.
In Western countries, they are commonly smoked and eaten as whole fillets at breakfast. They are incredibly rich in nutrients, and a 3.5 oz (100 g) piece of mackerel provides 200% of the RDI for vitamin B12 and 100% for selenium (4).
On top of that, these fish are quite tasty yet require almost no preparation.
Omega-3 content: 4107 mg in one piece, or 5134 mg per 100 grams (3.5 oz).

Cod liver oil is more of a supplement than a food.
As the name implies, it is oil that is extracted from the livers of cod fish.
Not only is this oil high in omega-3 fatty acids, it is also loaded with vitamin D (338% of the RDI) and vitamin A (270% of the RDI).
Taking just a single tablespoon of cod liver oil therefore more than satisfies your need for three incredibly important nutrients.
However, definitely don’t take more than a tablespoon, because too much vitamin A can be harmful.
Omega-3 content: 2664 mg in a single tablespoon.

Herring is a medium-sized oily fish. It is often cold-smoked or precooked, and then sold as a canned snack.
Smoked herring is a popular breakfast food in countries like England, where it is served with eggs and called kippers.
A standard smoked fillet contains almost 100% of the RDI for vitamin D and selenium, and 50% of the RDI for B12.
Omega-3 content: 3181 mg per fillet, or 1729 mg per 100 grams (3.5 oz).

Shellfish are among the most nutritious foods you can eat.
In fact, oysters contain more zinc than any other food on the planet. A 100-gram portion of raw oysters (6–7 oysters) contains 600% of the RDI for zinc, 200% for copper and 300% for vitamin B12.
Oysters are usually eaten as an appetizer, snack or whole meal. Raw oysters are a delicacy in many countries.
Omega-3 content: 565 mg in 6 oysters, or 672 mg per 100 grams (3.5 oz).

Sardines are very small, oily fish. They are commonly eaten out of a tin or jar as a starter, snack or delicacy.
Sardines are highly nutritious, especially when eaten whole. They contain almost every single nutrient that the human body needs.
One cup of drained sardines provides over 200% of the RDI for vitamin B12, and over 100% for vitamin D and selenium.
Omega-3 content: 2205 mg per cup, or 1480 mg per 100 grams (3.5 oz).

Anchovies are tiny, oily fish that are often found dried or in a jar with oil.
They are usually eaten in very small portions, such as rolled around capers, stuffed in olives or as pizza and salad toppings.
Because of their strong flavor, they are also used to add flavor to many dishes and sauces, including Worcestershire sauce, remoulade and Caesar dressing.
Anchovies are a great source of niacin and selenium, and boned anchovies are also rich in calcium.
Omega-3 content: 951 mg per one can (2 oz), or 2113 mg per 100 grams (3.5 oz).

Caviar consists of fish eggs, or roe. It is widely regarded as a highly luxurious food item, and is most often used in small quantities as a starter, taster or garnish.
Caviar is high in choline and exceptionally low in omega-6 fatty acids.
Omega-3 content: 1086 mg per tablespoon, or 6789 mg per 100 grams (3.5 oz).

Flaxseeds are small brown or yellow seeds. They are often ground, milled or used to make oil.
These seeds are by far the richest whole food source of the omega-3 fat called alpha-linolenic acid (ALA), and flaxseed oil is often used as an omega-3 supplement.
Flaxseeds are also very high in fiber, vitamin E, magnesium and other nutrients. They have a great omega-6:omega-3 ratio compared to most oily plant seeds.
Omega-3 content: 2338 mg per tablespoon of seeds, 7196 mg per tablespoon of oil.

Chia seeds are incredibly nutritious.
They are rich in manganese, calcium, phosphorus and various other nutrients.
A standard 1-oz (28 gram) 2-tbsp. serving (24 g) of chia seeds contains 4 grams of protein, including all eight essential amino acids.
Omega-3 content: 4915 mg per ounce (28 grams).

Walnuts are very nutritious and loaded with fiber. They also contain high amounts of copper, manganese, vitamin E and important plant compounds.
However, do not remove the skin, as it contains most of the phenol antioxidants found in walnuts.
Omega-3 content: 2542 mg per ounce, which amounts to 7 about walnuts.

Soybeans are a good source of fiber and vegetable protein.
They also contain high amounts of other nutrients, including riboflavin, folate, vitamin K, magnesium and potassium.
However, soybeans are also very high in omega-6 fatty acids, so they should not be relied on as a sole omega-3 source. We need to get omega-3s and omega-6s in a certain balance.
Omega-3 content: 1241 mg in half a cup, or 1443 mg per 100 grams (3.5 oz).

Keep in mind that foods 1-8 contain the omega-3 fats EPA and DHA, which are found in some animal foods, seafood and algae.
Conversely, foods 9-12 contain the omega-3 fat ALA, which is inferior to the other two. 
Although not as high in omega-3 as the foods listed above, there are many other foods that contain decent amounts of omega-3 fatty acids.
These include pastured eggs, omega-3 enriched eggs, meats from grass-fed animals, grass-fed dairy products, hemp seeds, as well as some vegetables like spinach, Brussel’s sprouts and purslane.

Omega-3 Fatty Acids at Trader Joes

omega3.jpgYou’ve heard about Omega 3 in the news, seen the bottles of supplements at grocery stores and generally accepted that it’s good for you. But what makes it so great, and where is the best place to get it? Omega 3 fatty acids are a family of unsaturated fatty acids that can provide dramatic health and healing effects to the body.
Omega 3 fatty acid became famous several years ago when studies tied it to affording possible protection against coronary heart disease. In 2004, the U.S. Food and Drug Administration (USFDA) gave “qualified health claim” status to a category of fatty acids, including Omega 3.

Why Omega 3?

Omega 3 fatty acids have nearly unparalleled benefits for circulation. Fish oil especially stimulates blood circulation, reduces blood pressure and increases the breakdown of fibrin, a chemical compound that contributes to clot and scar formation in the body. In addition, Omega 3 fatty acids rapidly reduce blood triglyceride levels. Regular use also significantly reduces the chances of secondary and primary heart attacks. While there are no conclusive reports as of yet, some benefits of improvement of rheumatoid arthritis and cardiac arrhythmias have been reported. Scientists are also closely looking at the possible effects that Omega 3 fatty acids have on patients that suffer from depression and anxiety. Preliminary studies have shown “highly significant improvement from Omega-3 fatty acids supplementation.”

How do I get it?

walnut.jpgCurrently, the largest available source of Omega-3 is cold water oily fish like salmon, mackerel, herring, sardines and anchovies. Richer than fish oils are flax (aka linseed) and flax oil—probably the largest available source of botanical Omega-3. Other sources of Omega-3 include eggs, milk and cheese that is produced by grass and insect fed animals. The American Heart Association (AHA) recommends eating a variety of fatty fish twice a week or more, and to include other oils and foods that are rich in alpha-linolenic acid (which can be converted to omega-3 by the body). Walnuts, flax seed and tofu are foods that carry significant amounts of alpha-linolenic acid and are recommended by the AHA.
While obtaining Omega-3 fatty acid from food sources is preferable, and strongly recommended by the AHA, some people—especially coronary artery disease patients—may not be able to get enough from food sources alone. Supplements of Omega-3 fatty acids are also available, ranging from fish oil to flax oil pills.
Trader Joe’s carries several types of Omega-3 rich foods and supplements, including eggs, fresh seafood and oily fish products, flax seed and walnuts and their oils, and more. If you are at high risk for heart disease or stroke, consult your doctor to determine the amount of Omega-3 fatty acid that is right for you.
How best to fry fish?
This is controversial as purists would say frying in Corn or Canola or Peanut Oil or Sunflower Oil is a bad idea. 
Not sure what to believe. I fry usually in olive oil or coconut oil. My surgical colleague never eats any oil anymore as he is on the Dr. Fuhrman diet to lower his cholesterol. My surgeon dad also uses minimal olive oil to cook.

 2017 Aug 19;5(6):1195-1204. doi: 10.1002/fsn3.512. eCollection 2017 Nov.

Effects of cooking techniques on fatty acid and oxylipin content of farmed rainbow trout (Oncorhynchus mykiss).

Author information

Department of Food Science and NutritionUniversity of MinnesotaSt. PaulMNUSA.
USDA ARS Human Nutrition Research CenterGrand ForksNDUSA.
Department of Biomedical SciencesUniversity of North Dakota School of Medicine and Health SciencesGrand ForksNDUSA.
USDAAgricultural Research ServiceNational Center for Cool and Cold Water AquacultureKearneysvilleWVUSA.


The aim of this study was to investigate the effect of various cooking techniques on the fatty acid and oxylipin content of farmed rainbow trout. Rainbow trout is an excellent source of long-chain omega-3 (n-3) polyunsaturated fatty acids (PUFA) which have beneficial health effects. Fillets of 2-year-old farmed rainbow trout were baked, broiled, microwaved, or pan-fried in corn (CO), canola (CaO), peanut (PO), or high oleic sunflower oil (HOSO). Fatty acids and oxidized lipids were extracted from these samples and their respective raw fillet samples. Fatty acid content was determined using gas chromatography and oxylipin content by mass spectroscopy. The values obtained from each cooking method were compared to those obtained from the respective raw fillets using paired t tests. PUFA content was not altered when samples were baked, broiled, microwaved, or pan-fried in CO or CaO. Pan-frying in PO reduced α-linolenic acid (18:3n-3), eicosadienoic acid (20:2n-6), and dihomo-γ-linolenic acid (20:3n-6), while pan-frying in HOSO reduced 18:3n-3, eicosapentaenoic acid (20:5n-3), docosapentaenoic acid (22:5n-3), docosahexaenoic acid (22:6n-3), linoleic acid (18:2n-6), 18:3n-6, 20:2n-6, 20:3n-6, docosatrienoic acid (22:2n-6), and adrenic acid (22:4n-6) compared to raw fish. Cooking decreased the omega-6 (n-6) PUFA-derived oxylipins, but caused no change in 20:5n-3 or 22:6n-3-derived oxylipins of the fillets. In conclusion, pan-frying was the only cooking method to alter the fatty acid content of the fillets, while observed changes in oxylipin content varied by cooking method. As the physiological impact of oxylipins is currently unknown, these results suggest that the cooking methods which optimize the consumption of n-3 PUFA from rainbow trout are baking, broiling, microwaving, or pan-frying in CO, CaO, or PO.
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