Friday, September 7, 2018

Top 11 Fish with High Omega 3 Fatty Acids List (WITH PICTURES)



Omega 3 Fish Oil Benefits: Why Omega 3 is good for us?

Omega-3 fatty acids are one of the "good" types of fat. They help reduce inflammation throughout the body, and some studies have shown benefits for heart health, brain function and diabetes. They may help lower the risk of heart disease, depression, arthritis, and dementia. Your body can't make them. You have to eat them or take fish oil supplements.

Regular consumption of omega-3 fatty acids may reduce the likelihood of developing Alzheimer's disease. These fatty acids can also lower blood sugar levels. 

There are two major types of omega-3 fatty acids in our diets. One type is alpha-linolenic acid (ALA) and the other type is eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Is Omega 3 good for weight loss? The omega-3 fatty acids in fish oil have different potential health benefits, one of which is aiding weight loss. More importantly, fish oil omega-3s may help you lose inches and shed body fat. However, studies have found these effects appear to be modest, and they may not apply to everyone.

How much omega 3 per day?

There are many health conditions that high dose Omega 3 fish oil has been verified to help with. Heart UK advise an intake of 500mg each day for general heart health, while the American Heart Association recommend that patients with high triglycerides take 2,000-4,000mg of combined EPA and DHA each day.

In general, most of these trusted organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults. However, higher amounts are often recommended for certain health conditions.

Can I eat fish everyday?

Government dietary guidelines recommend that people eat fish twice a week.

Which fish is high in omega 3 fatty acids and low in mercury?

According to United States Department of Agriculture (USDA) and Seafood Watch, here is the quick list of fish high in omega 3 low in mercury that are healthy (and delicious) for you and the planet earth.

11) Pacific Halibut. Is halibut good for you? Halibut contains a variety of nutrients that are good for your heart, such as omega-3 fatty acids, niacin, selenium and magnesium.


Does halibut taste fishy? If there ever was a standard “fish” flavor, halibut would be the one. Halibut is a very dense mild white fish. To be completely honest it doesn't have a really pronounced flavor rather it tastes like a buttery fish like fish meat.

10) Mussels. Is it healthy to eat mussels? Mussels contain 146 calories per 3-ounce serving, and also provide 20.23 grams of protein. Most of the 3.81 grams of fat are in the form of heart-healthy unsaturated fats, making them a nutritious addition to your diet. You also get a good amount of certain vitamins and minerals that help maintain your good health.


What mussels taste like? Most people find that a mussel tastes like the sea and have a mild taste to them. They have a fishy taste but it is not gross nor is it overpowering. Their texture is difficult to describe, but clams are chewy, and depending on how they are prepared, can come off as slightly rubbery.

9) Albacore Tuna from the U.S. or Canada. Is albacore tuna bad for you? Albacore tuna shares many of the same nutritional advantages as other types of tuna. It's a rich source of complete protein, selenium and vitamin B-12. However, it has two significant differences. Albacore is a better source of heart-healthy omega-3 fatty acids than other tuna species.


Is it safe to eat albacore tuna? The Food and Drug Administration (FDA) recommends avoiding fresh albacore tuna and tuna steak during pregnancy. It is only safe to eat up to one serving of less than 170 g per week. Canned tuna, however, is safe to eat during pregnancy.

8) Rainbow Trout. Is Rainbow trout good for you? A cooked serving of farmed rainbow trout contains approximately 999 milligrams of omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA (found in fatty fish and algae).


What does rainbow trout taste like? It's perhaps milder than most salmon. Big lake trout are mushy and usually taste like the cross between moss and light mud. Some or most of the farm-raised rainbow trout are fed a diet of liver pellets, which imparts or affect the taste. 

7) Oysters. What are the health benefits of oysters? The oyster is packed with nutrition. One serving of oysters has about 5 grams of protein and about 2 grams of carbohydrates. They're also high in magnesium, potassium, calcium, and vitamin B-12, as well as zinc and iron.


What do oysters do for you? Oysters are loaded with zinc. The mineral helps the body produce testosterone, a hormone critical in regulating women's and men's libido and sexual function. Research suggests that zinc can improve sperm count and swimming ability, and increase sexual potency in men.

6) Anchovies. Are anchovies good for you? Anchovies pack immense flavor for such small fish. It is so strong that only a small amount of anchovy is needed to add flavor to pasta, salad dressings, sauces and pizza. That same small amount also delivers health benefits in the form of essential fatty acids, protein and other essential nutrients.


Are anchovies a good source of Omega 3? The anchovy, being an oily small fish, is rich in omega-3 fatty acids, well known for its ability to lower levels of triglycerides and cholesterol in the blood. It is also a good source of protein, with a fish of small size providing around 9g of protein and only 55 calories.

What is the nutritional value of anchovies? They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Anchovies are a good source of vitamins such as thiamin, riboflavin, niacin, folate, vitamin C, B12, B6, A, E, and K.

5) Sablefish/Black Cod from Alaska or British Columbia. Is sablefish the same as black cod? Sablefish (Black Cod) Sablefish is highly valued for an intensely rich, buttery flavor – hence the nickname “butterfish” – and for its surprisingly delicate texture. Although commonly called “black cod,” this deep-sea fish, which can live up to 5,000 feet (1,500 meters) below the sea, is not part of the cod family.


4) Pacific Sardines. Pacific sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13% of vitamin B2; roughly one-quarter of niacin; and about 150% of the recommended daily value of vitamin B12. They are also a good source of vitamin D.

Also, Pacific sardines are high in the major minerals such as phosphorus, calcium, and potassium, and some trace minerals including iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which may reduce the occurrence of cardiovascular disease.


All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy. 

Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by humans.

3) Atlantic Mackerel. Is Mackerel a good fish to eat? Atlantic Mackerel is an oily fish; it is a rich source of omega-3 fatty acids. The flesh of mackerel spoils rapidly, especially in the tropics, and can cause scombroid food poisoning


Accordingly, it should be eaten on the day of capture, unless properly refrigerated or cured. Scombroid poisoning occurs after the ingestion of fresh, canned or smoked fish with high histamine levels due to improper processing or storage. Scombroid poisoning is one of the most common causes of morbidity associated with fish intake.

2) Arctic Char. Arctic Char have a rich taste with a flavor profile somewhere between trout and salmon with a fat content close to that of sockeye salmon. The fish flesh ranges in color from light pink to deep red with moderately firm but fine flakes. The skin is thin and delicate, is easy to crisp-up when frying and is savory edible.


1) Wild Alaskan Salmon. Is wild Alaskan salmon healthy? Wild Alaskan salmon is the healthiest salmon available. The regulated safe fishing practices used to capture the salmon and the wild, natural diet they consume render it healthy for the palate and the environment.


Salmon is usually valued for its health benefits. It is a fatty fish that is loaded with Omega-3 fatty acids, which most people don't get enough of. The calorie and fat content in wild salmon is lower compared with farmed salmon.

Related Post: How to Tell if Salmon Fillet is Fresh?

Mom’s Related Recipes for “Fish with High Omega 3 Fatty Acids”:

a) How to Make Virginia Moist Salmon Cakes? - Easy Salmon Recipes

b) Pan-Seared Salmon Recipe from Fraunces Tavern New York City, NY Est. 1762

c) Salmon Fish Cakes Recipe- #SalmonRecipes

d) Oven-Poached Salmon Recipe- #FishRecipes

e) Bolinhos de Bacalhau- Codfish Bites- Brazilian Food Recipes

f) Moqueca de Peixe- Fish Stew- Brazilian Food Recipes

g) Delicious and Easy Wild Alaskan Salmon Recipe

DOWNLOAD NOW the infographic chart (jpeg), fish with omega 3 fatty acids list- infographic- picture- jpeg.

Thanks for reading. If you enjoyed this article, feel free to hit the SHARE button below to help others find it.


David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2nd Edition. McFarland. ISBN-13: 978-0786441426

Diane Morgan and Leigh Beisch (Photographer). 2016. Salmon: Everything You Need to Know + 45 Recipes. Chronicle Books LLC. ISBN-13: 978-1452148359

Deborah A. Klein. 2009. The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer. McGraw-Hill Education. ISBN-10: 0071625755

Delia Quigley and Brierley E. Wright. 2008. The Everything Superfoods Book: Discover what to eat to look younger, live longer, and enjoy life to the fullest. Everything. ISBN-10: 1598696823

Seafood Watch.

United States Department of Agriculture.

Saturday, September 1, 2018

How to Make TGI Fridays Crispy Green Bean French Fries?


How to Fry Green Beans Fries Perfectly? Top 14 Quick and Easy Frying Hacks

What is deep frying? Deep-frying is a technique of browning the exterior of the food while heating (or reheating) the inside. Shallow-fried foods should be drained of excess oil and may need to be placed on, or patted dry with, paper towels.

1) When homemade green bean fries is deep-fried it is surrounded by very hot fat or oil (over 100 degrees hotter than boiling water), which sears the exterior by caramelizing the natural sugars in the food. The sizzling noise is the instantaneous vaporization of water as it hits the hot oil. 

Deep-frying is the best or perfect way to cook foods that don’t have a thick or fibrous structure. It is also an ultimate medium for cooking fritters and croquettes made of foods that have previously been cooked. There are no great secrets to perfectly deep-frying foods just a few quick and easy frying tips.

2) Select a cooking pot that is larger than the heat source.  Cast iron conducts heat evenly, efficiently and holds it well, but most cast-iron pan or skillets aren’t deep enough for proper deep-frying. A cast-iron Dutch oven, however, makes an excellent frying pot. Cast-iron Dutch oven also can be used in bread baking and some have lids that easily convert to a skillet.

cast-iron Dutch oven- picture
Cast-iron Dutch oven is the perfect tool for deep frying.

3) Always use clean vegetable or plant oil like coconut oil.  It has a high smoking point and lasts longer (is more stable) than most animal oil or fat. 

Related Post: Why Do We Use Cooking Oil When Cooking?

always use clean coconut oil- picture
Coconut oil
4) Never fill up a cast-iron Dutch oven more than half full of coconut oil. You need at least 3 inches between the surface of the oil and the top of the cast-iron Dutch oven allow room for the oil to bubble up.

5) Continuously check the oil temperature. You’ll need a high-quality deep-frying thermometer that precisely measures temperatures from 325° to 450°F

Buy one that is designed with a metal sheath that prevents anything but liquids from touching the graduated glass tube; you’ll want one with a clamp on it as well, so that you can attach it to the side of the Dutch oven. 

The majority deep-frying is done around 365°F.

If you do not have deep frying thermometer, just follow this deep frying hack

Drop a cube of white bread into the hot oil: 

At 350°F the bread fries to a golden brown in about 1 minute; at 375°F, it takes about 40 seconds. 

Related Post: Properties of Fats and Oils in Cooking that You Should Know

6) Julia Child’s tip for deep frying is not to crowd the cooking pot. Add only as much food as the cooking pot can hold without the pieces touching one another. The cooking oil should bubble up freely around each piece, and the temperature should not drop.

7) Use proper tools for adding and removing foods. My mother and I prefer to use stainless steel spider strainer skimmer ladle. Avoid slotted spoon skimmers because oil collects in them.

stainless steel spider strainer skimmer ladle- picture
Stainless steel spider strainer skimmer ladle

If you dip your “stainless steel spider strainer skimmer ladle” in the hot cooking oil before picking up foods to be fried, batters and breading won’t stick to the skimmer ladle.

8) First In, First Out. Remove the foods in the exact order in which they were added to the cooking pot so that they are all perfectly and evenly fried.

9) Drain the fried foods well of all cooking oil. If you’re not using a frying basket, simply hold each piece of food over the pot for a moment, turning it so that all oil drips back into the pot; then place the fried food on a wire rack that is placed over a baking sheet, where it will drain more oil. 

10) Keep the fried food warm while you prepare the next batch. Few fried foods can be prepared in one batch. Cover the fried food with baking paper or anything that will keep its retained heat longer.

You can have an oven preheated to its lowest setting and simply place the fried food—sitting on a wire rack that is set on a baking sheet—in the oven while you continue frying.

11) Constantly follow all of the frying rules with each batch.  Before you begin the next batch, remove any particles of food from the oil or bottom of the cooking pot to prevent them from burning the next time around. 

Make sure the oil has come back up to the correct temperature before frying succeeding batches.

12) At any time, the cooking oil begins to smoke or burn, discard it and start again. It is burned and will impart a smoky bitter taste.

13) Always allow the leftover oil to cool before attempting to move it. When the left over oil is no longer hot enough to burn you, filter it into a clean pot. 

14) Remember cool the oil to room temperature before disposing it. When the cooking oil can no longer be reused, cool it and carefully pour it into an empty ½-gallon juice or milk carton. Then it is ready to be discarded.

Homemade Green Bean French Fries Recipe

There’s hardly a person among us who can resist perfectly fried crispy green bean fries. 

TGI Fridays homemade green bean fries recipe- picture

This delicious dish has quickly become the top seller off the restaurant chain’s new appetizer menu as T.G.I. Friday’s becomes the first major casual restaurant to introduce a dish that has been popular for several years at upscale expensive restaurants. 

Savory green beans are coated with tasty bread crumbs, and then fried to a golden brown resulting into a crunchy and crisp treat. It is served with a side of cool creamy cucumber-wasabi ranch dipping sauce. 

When cooked to perfection in clean, hot oil, deep-fried Homemade Green Bean Fries are crisp on the outside and moist and tender on the inside. They should not be greasy at all—not even a drop of oil on the plates that hold them.

Makes 2 to 4 appetizer servings


Green Bean Fries Dipping Sauce:

Cucumber- Wasabi Ranch Dip

½ cup Hidden Valley Ranch salad dressing 
¼ cup minced peeled and seeded cucumber 
1 tablespoon whole milk 
1½ teaspoons white prepared horseradish 
1 teaspoon white vinegar 
1 teaspoon powdered wasabi 
? teaspoon salt 
pinch ground cayenne pepper

4 cups chicken broth 
6 to 8 ounces fresh green beans 
1 egg, beaten 
1 cup milk 
1 cup all-purpose flour 
1 cup plain bread crumbs 
¾ teaspoon salt 
¼ teaspoon onion powder 
? teaspoon garlic powder 
? teaspoon ground black pepper

6 to 10 cups vegetable shortening or coconut oil


1) Make the dip by combining all of the ingredients in a blender on high speed until smooth. Cover and chill. The dip will thicken as it chills.

cucumber- Wasabi Ranch Dip- picture

2) Prepare beans by bringing 4 cups of salted chicken broth to a boil. Boil the beans in the broth for 8 to 12 minutes. 

They will turn bright green. If you cook them for too long, the color becomes drab. The texture will also change. They will become tender. But if you overcook the beans, they will become mushy. If you bite into a green bean and it squeaks, it’s not cooked yet.

Once the green beans are cooked, drain them and shock them in ice water to stop the cooking process and to keep them from getting too soft.

3) Combine beaten egg with milk in a shallow bowl. Measure 1 cup of flour into another shallow bowl. Combine bread crumbs, ¾ teaspoon salt, black pepper, onion powder, and garlic powder in a third shallow bowl.

4) Take a small handful of beans out of the water and shake off any excess liquid. Coat the beans with flour. Shake off any excess flour. Dip the beans one at a time into the egg and milk mixture and then coat each one with the bread crumb mixture. Lay the coated beans on a plate in a single layer until all of them have been breaded.

5) Heat the shortening or oil to 350 degrees Fahrenheit in a deep fryer or large saucepan.

6) How long to fry green beans? Fry the green beans in bunches for 1½ minutes or until golden brown. Drain on a rack or paper towels, then serve them up with the cucumber-wasabi ranch dip.

Home cooks who read this “Green Bean Fries Copycat Recipe” also read one of the Related Recipes below:

How to Make Healthy and Fresh Green Bean Casserole?

How to Store Green Beans? - Best Way to Store Vegetables in Fridge

How to Make Chrissy Teigen‘s Zucchini Fries? - Chrissy Teigen Cookbook Recipes

How to Make Tom Brady’s Potato and Broccoli Frittata? - Tom Brady Recipes


John Martin Taylor. 2013. The Fearless Frying Cookbook. Workman Publishing Company. ASIN: B00BWBU6E6

Todd Wilbur. 2010. Top Secret Restaurant Recipes 3: The Secret Formulas for Duplicating Your Favorite Restaurant Dishes at Home (Top Secret Recipes). Plume. ASIN: B004AP9TVC

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