Fish a healthy dish

Numerous scientific studies have shown that omega-3 fatty acids have healthy benefits such as reducing the risk of heart disease, depression, dementia, and arthritis.

The three main types of omega-3 fatty acids are called ALA, DHA, and EPA. Plant sources, such as nuts and seeds, are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.

Fatty fish are an excellent source, and while all fish are terrific high-quality protein options, those with the highest amounts of omega-3 fatty acids are packed with the most heart, brain, eye, and overall health benefits.

Some shellfish also are rich in omega-3s. The fish and shellfish with the highest omega-3 content include anchovies, herring, mackerel, Pacific oysters, Atlantic and Chinook salmon, sardines and bluefin tuna.

Other species to try include mussels, pink and sockeye salmon, hapuka, swordfish, trout and albacore tuna.