Oily fish — also called fatty fish — are defined by the extra fat in their soft tissues and around the gut. This category includes salmon, tuna, sardines and many other species with rich, savory flavors.
The benefits of oily fish are endless. Here’s how to add more oily fish to your diet to improve your overall health.
Benefits of Oily Fish
Fatty fish is an excellent source of:
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- Protein: Protein is essential for building muscle and staying full longer.
- Eicosapentaenoic acid (EPA): This fatty acid can lower your triglyceride levels.
- Docosahexaenoic acid (DHA): DHA is beneficial to your heart.
- Alpha-linolenic acid (ALA): Together with EPA and DHA, ALA is one of the three omega-3 fatty acids needed in a healthy diet.
- Vitamin D: This crucial vitamin helps your body absorb calcium, building bone strength and boosting your immune function.
The benefits of oily fish may include a lower risk of heart disease, protection from cancer and a reduced risk of rheumatoid arthritis. One study of older adults found a positive correlation between eating more fatty fish and experiencing less pain. If you’re pregnant, eating fatty fish can also help your baby develop.
How to Add More Oily Fish to Your Diet
Now that you’re well versed on the benefits of oily fish, here’s how to add more oily fish to your diet in eight creative, delicious ways.
1. Anchovy Pizza
This dish is an Italian classic. The salty, savory taste of cured anchovies pairs well with a thin-crust pizza. Some pizza toppings to try alongside anchovies include capers, onions, olives, parsley, basil, sour cream or marinara sauce. Of course, don’t forget a thick layer of mozzarella and parmesan cheese. Enjoy the pizza with a glass of dry red wine for a true taste of the Mediterranean.
2. Tuna Salad Sandwich
Tuna sandwiches are a quintessential picnic food, reminiscent of breezy summer days on the beach or at the park.
To take tuna to the next level, add a handful of finely chopped celery, sweet relish, onion, garlic and lemon juice, then mix it with mayo for a creamy texture. Sprinkle it with salt and pepper for a little extra zest. Then, serve it on whole wheat with crunchy lettuce and sliced heirloom tomatoes. Pair the sandwich with a soda or lemonade, and you have a truly refreshing lunch.
3. Sardines on Crackers
This little fish is packed with vitamin D, potassium, calcium and other vitamins and minerals. It also tastes great and makes a perfect side or main course.
You can mix boneless, canned sardines with mayo, smoked paprika, lemon juice and minced shallots for a mouthwatering spread, then serve it on crackers for an extra crunch. It pairs well with a dollop of cream cheese. Garnish the dish with parsley sprigs to brighten it up and add extra flavor.
4. Spicy Tuna Roll
A delicious type of sushi, spicy tuna rolls usually consist of rice, sesame oil, spicy mayonnaise, red chile powder, sriracha sauce and raw tuna. Some tuna rolls also contain cucumber, cream cheese and avocado. You can wrap the roll in nori or leave it bare. Garnish the sushi with sesame seeds for a more polished look.
While it’s generally healthy to eat fatty fish once or twice a week, don’t eat raw sushi if you’re pregnant. If you prefer not to eat raw fish, you can also make the recipe using cooked tuna.
5. Salmon Rice Bowl
How do you add more oily fish to your diet if you’re strapped for time? Luckily, you don’t need to be a sushi chef to reap the benefits of eating fish. This mouthwatering dish is as simple as it is healthy.
Over a bed of buttery rice, serve a flaky, oven-baked baked salmon fillet seasoned with salt, pepper, lemon juice and olive oil. On the side, add spring greens topped with avocado, sliced cherry tomatoes and poppyseed dressing. This meal is packed with protein and can keep you full for hours.
6. Baked Rainbow Trout
The mild flavor of trout can appease even the pickiest eaters. It tastes great with thyme, parsley, dill, oregano or rosemary, but is also good with the classic salt and pepper seasoning. Bake it with lemon juice, minced garlic and olive oil for a delicious dinner. You can serve this hearty meal with asparagus and mashed potatoes on the side.
7. Pickled Herring
A staple in many parts of Europe, the salty taste of pickled herring goes great with chives, potatoes, sour cream and a hard-boiled egg. Many people also serve it with dark rye bread or crackers. It often comes pre-flavored with bay leaves, onions, mustard and dill.
8. Grilled Swordfish Steak
For a hearty main course, you can’t go wrong with steak. Swordfish fillets are thick, firm and lean, making them great for grilling. Season the meat with soy sauce, rosemary, cumin, garlic and coriander, and add a splash of soy sauce and red wine vinegar for extra tang. Serve it with a light salad or fruit to balance out the heaviness of the meal.
Plenty of Fish in the Sea
How to add more oily fish to your diet? Get creative! When it comes to seafood, there are countless recipes for even the pickiest eaters to enjoy. Reap the benefits of oily fish by eating it at least once a week.