Omega-3 contains all the required essential nutrients known to play a vital role in maintaining your overall health.
These Fish Rich in Omega-3 fatty acids provide support for heart function, improve brain health, and reduce inflammation.
But the truth is, your body is incapable of producing these healthy fats itself, and that’s why you need to obtain them through your diet and dietary supplements.
Several food items can help you obtain them, but one of the most effective ways is by eating omega 3 rich fish.
Especially those which are high in DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid).
Fortunately, India has a vast coastline and freshwater resources that provide numerous varieties that are both delicious and naturally rich in essential fats.
Below we have shared a list of 15 omega-3 fish along with their benefits, their omega-3 content, and several ways to include them in your diet.
List of Indian Fish Rich in Omega 3
Indian Mackerel is an oily fish that is popular in our country due to its availability and affordable cost. It is rich in omega-3 fatty acids, especially in EPA & DHA, which are known to promote cardiovascular health. Bangda contains approximately 1200 mg of omega-3 / 100 g. It is popular on India’s western coast, where people enjoy it grilled or fried.
Rawas has a soft, pink flesh and mild flavor, making it one of the most popular and premium choices in India. It is power-packed with omega-3’s to help improve your heart and brain function. 100 grams of Rawas contains approximately 1000-1200 mg of Omega-3.
Seafood lovers are fans of it because of its firm texture and rich taste. In has lean protein to promote muscle repair and joint health. Surmai contains approximately 900 mg of Omega-3 per 100 grams of serving. It is at its best when shallow-fried or cooked in spicy coastal curries.
Sardines (Mathi / Pedvey)
Sardines are small oily fish but pack a mighty punch. They are among the fishes rich in omega-3, which are readily available, affordable, and high in both calcium and vitamin D. Sardines contain approximately 1500-2000 mg of omega-3 per 100 grams of serving, making them one of the healthiest options. They are typically fried, grilled, and used in traditional coastal dishes.
Hilsa, along with being the pride of Bengali cuisine, is also a powerhouse of omega-3 fatty acids. It contains a high level of oil, which helps your heart health and reduces triglyceride levels, thus decreasing the risk of heart disease. Hilsa contains approximately 1800 mg of Omega-3 per 100 grams. They are typically steamed or cooked in mustard gravy to get that authentic Bengali flavor.
Tuna with omega-3 fatty acids is recognized worldwide. There are several varieties, but the ones popular in India are Yellowfin and Skipjack. Now, depending on which species you are opting for, it contains approximately 300-900 mg of omega-3 per 100 grams of serving. Tuna gets either grilled or baked, or used in salads to reap its maximum benefits.
Rohu, also known as labeo rohita, is a popular freshwater fish in eastern and northern India. Along with omega, it also contains a decent amount of proteins and minerals. There are approximately 500 mg of Omega-3 in 100 grams of a portion. It is normally cooked in spicy curries or fried using chili and turmeric.
Katla is another freshwater fish that is typically found in Eastern India. It contains a moderate level of omega-3 fatty acids, around 400-600 mg of Omega-3 per 100 grams of serving. It goes well with tomato or mustard-based curries.
Pomfret is white fleshed, mild-flavored, and easy to digest. It is low in saturated fats and contains around 700 mg of Omega-3 per 100 grams. Just like Tuna, pomfret also has many varieties, but the ones that are popular in India’s coastal region are the black and white ones. Because it has a delicate texture, people prefer to grill or steam it.
Anchovies (Nethili)
Anchovies are small but nutrient-dense. It contains approximately 1000 mg of omega-3 per 100 grams and is mainly used in Kerala and Tamil Nadu cuisines. It tastes best when cooked or deep-fried in a spicy tamarind gravy.
Bombay Duck (Bombil)
By its name, it might make people wonder about its duck-like appearance, but in fact, it’s a type of lizardfish found on India’s western coast. It has a powerful combination of omega-3, phosphorus, and calcium, beneficial for bone health. There are approximately 600 mg of omega-3 per 100 grams. It tastes its best when fried or dried and when used with pickles or chutneys.
Barramundi (Bhetki / Asian Sea Bass)
Barramundi has a soft, flaky white flesh popular in Bengali and Goan cuisines. It is also low in mercury, making it one of the safest options for regular consumption. It contains approximately 900 mg of omega-3 per 100 grams. It is either baked, grilled, or used in coconut-based gravies.
Trout
Trout is a rich source of DHA and EPA, especially the rainbow trout variety. This light, flavorful fish found in the cold waters of Himachal Pradesh and Kashmir is best when cooked grilled or pan-seared. There is approximately 1000 mg of Omega-3 per 100-gram serving.
Tilapia is commonly farmed in India. Its omega-3 content is on a moderate side, approximately 150-300 mg per 100 grams, but still, it doesn’t stop it from being a healthy protein choice. Tilapia is low in fats and a perfect choice as a light meal. It is baked, steamed, or grilled.
Eel
Eel (Vaala) is not very well known but is a good source of omega-3 fatty acids. It contains a good amount of vitamins A and B12, along with 1500 mg of omega-3 per 100 grams. It is extremely popular in some coastal cuisines, where it gets either grilled or smoked.
Factors That Affect the Omega-3 Content in Fish
There are several factors influencing its amount:
- Species and Habitat: The fatty species found in cold waters tend to have a higher amount compared to the tropical ones.
- Diet: Wild fish that are fed algae and plankton tend to have higher amounts compared to the farmed ones.
- Season: Fish caught during the colder months tend to have higher fat content.
- Cooking Method: Overcooked ones will significantly lose their omega-3 content.
We prefer to opt for wild-caught varieties because they tend to provide better nutritional value.
Best Cooking Methods to Retain Omega-3
The cooking methods you use determine how much omega-3 your meals retain, and below are a few we highly suggest.
- Steaming: One of the best methods is that you can preserve the maximum amount.
- Grilling or Baking: You can both retain its healthy fats and enhance the flavor.
- Pan-searing: A quick method that will help you keep your fish moist and nutrient-rich.
- Avoid Deep-Frying: Deep-frying can produce excessive heat, which in turn can break down omega-3 fatty acids and reduce their health benefits.
We recommend adding herbs, lemon juice, or olive oil to further enhance its flavor and nutritional value.
Final Thoughts on Fish High in Omega-3 in India
Yes, omega-3 fatty acids are essential fats, but they are indeed something that your body cannot produce naturally; You can fill that deficiency by adding the fishes rich in omega-3 listed above to your diet.
From Indian mackerel to Eel, our country has a wide variety of options to satisfy each and every preference.
By including these fish in your diet, you won’t only be supporting your health but also your overall well-being for the coming years.
Choose our monthly food delivery in Bangalore & we will make your healthy eating even easier. We will provide wholesome home-cooked meals that will support your dietary needs perfectly.
Check out our dishes below:
– Curry
– Fry
Frequently Asked Questions
Why do fish have omega-3s?
Because of the algae and plankton they are fed, which naturally consume these healthy fats.
Name the fish with the highest omega-3 and the lowest mercury
Sardines. They have around 2000 mg / 100 g, and they also have the lowest mercury content.
Which fish does not have omega-3?
Almost all of them have it, but the ones with less content are tilapia and catfish.
What are vegan Sources of omega-3 Fatty acid?
Some of the vegan sources are chia seeds, which contain ALA (alpha-linolenic acid), hemp seeds, flaxseeds, walnuts, etc, known to be good sources of EPA and DHA.
