Omega-3’s for Diabetics…and the rest of us.

We’ve all heard it a million times…we should be eating more fish every week, because fish is an excellent source of omega-3 fatty acids, which are good for your heart and circulation. As a Personal Chef, I prepare a lot of fish dishes for clients, not only for health reasons, but to add variety to their menus. And for those who are “fish challenged” in the kitchen, I also teach a class called (as you might expect) “How to Cook Fish”.

A good supermarket will have a pretty good variety of farm-raised and wild-caught fish available. Here’s a list of the fish with the highest levels of omega-3’s:

imagesSalmon: a 60z serving has about 2,000 mg of omega-3’s. One of the most client-requested fish in my collection, it’s good grilled, baked, poached, pan-seared, hot or cold.

Tuna: right from the fish counter or in the can, tuna is one of least expensive and most available types of fish around. If you’re watching the amount of mercury you consume (you are watching out for that, right?) limit yourself to two tuna-meals a week and choose another option of your pregnant.  The typical 6oz can of tuna has about 1,500 mg of omega-3’s.

Sardines: seriously rich in omega-3’s (3oz can has about 3,000 mg), sardines also have imagesfar less mercury and other contaminants that are found in larger fish. Look for those canned in either sardine or olive oil – both are healthier than soybean oil.  What can you do with sardines? A quick check at pulled up no less than 66 recipes!

Rainbow Trout: with 1,700 mg of omega-3’s per 6oz serving, Rainbow Trout is one of the healthiest fish around, and it’s usually less expensive than salmon. Thin trout filets are best pan-fried in a bit of olive oil, flesh down first, then finished skin side down.

imagesBlack Cod: also known as Sablefish, black cod, with more than 2,900 mg of omega-3’s, has more than any kind of salmon. It’s delicately textured and is best pan-fried or broiled.

Oysters:  eaten raw or dusted with a bit of flour and sautéed in olive oil, oysters will give you 2,500 mg of omega-3’s per 6oz serving.

Other omega-3 food options:

Grass-Fed Beef: Though not as good a source as fish, it’s a reasonable option. But look for beef identified as “Grass Fed”, as it contains more omega-3’s than does it’s corn-fed cousin. 227 mg per 6oz portion.

Omega-3 Enhanced Eggs:  you’ll have to look closely for this item, but it’s worth it. Eggland’s Best is one of the brands to seek out. 115 mg per egg.

Information, courtesy

Photos, courtesy:,,

Kent McDonald is a Certified Personal Chef, living and working n Phoenix, AZ. (c) All Rights Reserved, 2013.


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