Eat Well. Love Your Heart.
February marks National Heart Month. With the holidays behind us, and resolutions still front and center, we’ve got a renewed sense of purpose — to be more intentional. For many of us, that includes making heart-healthier food choices. We look to our diets to provide crucial nutrients and compounds that our bodies can’t produce on their own. That’s where omega-3 fatty acids come in.
Research has shown omega-3s, particularly from seafood (aka marine omega-3s), to be beneficial in preventing heart disease. The omega-3 fats, EPA and DHA, can reduce blood triglyceride levels and improve HDL (“good”) cholesterol levels, reduce inflammation of blood vessels which can lead to strokes, lower blood pressure, slow the build-up of artery clogging plaque, and lower the risk of abnormal heart rhythm. Need more convincing?
The good news is that it’s found in fatty fish like salmon, sablefish, and tuna — especially albacore and bluefin, and the American Heart Association recommends that we eat some type at least twice a week. A single, 3-ounce serving can contain upwards of 1500 mg of omega-3 fats. Just for perspective, a serving of Pacific cod has about 70 mg. (White fish like cod and rockfish offer heart-healthy benefits of their own, thanks to their low saturated fat and lean protein.)
Below is a list of our tastiest omega-3-rich seafood recipes and why they’re so good and good for you.
1. Crispy Sablefish with Cherry Tomato Pan Sauce
Ingredients: Tomatoes, sablefish, touch of butter, scallion, garlic, basil
Heart-Healthy Highlight: Along with omega-3 rich sablefish, cherry tomatoes are rich in lycopene, an antioxidant that may help lower LDL cholesterol and blood pressure.
2. Pan-Seared Sablefish with Fresh Herb Salsa
Ingredients: Parsley, almonds, lemon, capers, olive oil
Heart-Healthy Highlight: Almonds are a great source of vitamin E, which may help prevent plaque buildup in arteries. Olive oil is loaded with monounsaturated fats known to reduce heart disease risk.
3. Pan-Roasted Sablefish with Crispy Crumbs
Ingredients: Sablefish, panko, parmesan, broccolini, lemon zest
Heart-Healthy Highlight: Broccolini is packed with antioxidants, fiber, and potassium—all of which support healthy blood pressure and cardiovascular function. Sablefish is a rich source of omega-3s, known for reducing inflammation and improving cholesterol levels.
4. Seared Tuna Steaks with Smashed Cucumber Salad
Ingredients: Yellowfin (Ahi) tuna, cucumber, tomato, olive oil, mint, feta
Heart-Healthy Highlight: Cucumbers provide hydration and potassium, which can help maintain healthy blood pressure. Slightly lower in omega-3 fatty acids than bluefin or albacore, a serving of yellowfin tuna still delivers a whopping 1000mg.
5. Furikake-Crusted Tuna with Bok Choy
Ingredients: Bluefin tuna, bok choy, furikake, sushi rice
Heart-Healthy Highlight: Bok choy is high in vitamins C and K and offers anti-inflammatory benefits that support cardiovascular health. At upwards of 1500mg per serving, bluefin tuna is among the fish with the highest omega-3 fat content.
6. Seared Tuna with Fennel-Orange Salad
Ingredients: Albacore tuna, oranges, fennel, green olives, parsley, red onion
Heart-Healthy Highlight: Oranges are rich in vitamin C and flavonoids that may lower blood pressure and cholesterol.
7. Blackened Salmon Tacos
Ingredients: Salmon, tortillas, avocado, cole slaw, lime, radishes
Heart-Healthy Highlight: Avocados are rich in heart-healthy monounsaturated fats and potassium. While not as high as king salmon, wild sockeye, coho, and keta deliver a healthy dose of omega-3s.
8. Seared Salmon with Brothy Beans
Ingredients: Salmon, white beans, spinach, carrots, rosemary, leeks, broth
Heart-Healthy Highlight: White beans are full of fiber and plant-based protein that help lower LDL cholesterol. Paired with wild salmon, this dish is a nutritional powerhouse.
9. Pan-Roasted Salmon with Lime Salsa
Ingredients: King salmon, lime segments, shallot, cilantro, olive oil, fresh chiles
Heart-Healthy Highlight: Limes are rich in vitamin C, which supports healthy blood vessels. Olive oil provides heart-protective monounsaturated fats, and king salmon is one of the richest sources of marine omega-3, right up there with sablefish and bluefin tuna.
