If you’re a fisherman or have friends who share their catch with you, here’s good news: Ocean-going fish may be rich in those important omega-3 fatty acids, but salmon, tuna, mackerel and herring are not the only sources.
Freshwater game fish have omega-3s, as well. Lake Superior lake trout are actually richer in this nutrient than Atlantic salmon or Atlantic mackerel. The trout has 3 grams per 3.5-ounce serving as opposed to 1.84 for the salmon and 1.2 for the mackerel.
Other freshwater game fish with omega-3s include whitefish with 1.6 grams per 3.5 ounce serving, chub with 1.5, herring with 1.1, bass with 0.9, smelt with 0.5, walleye at 0.4, and northern pike with 0.1 ounces per serving.
Doctors at the Mayo Clinic say it’s true that the content of most game fish isn’t as high as that of ocean-going cold-water fish. But fish, as long as it’s not fried or prepared with a lot of added fats, is still a better choice than meat. Meat is typically higher in undesirable saturated fats and cholesterol.