CANNED AND FOIL-PACKED FISH

One easy way to increase the amount of beneficial omega-3 fats in your diet is to eat canned fish two or three times a week. The richest sources of omega 3's in seafood are the fatty fish that live in cold, deep water. Tuna, salmon, sardines, herring, mackerel and anchovies are all in this category. Canned clams, crabmeat, squid or shrimp contribute smaller amounts of omega-3's.

Water-packed tuna or salmon can be added to salads or eaten just as they come from the can. Sardines packed in mustard sauce or tomato sauce make tasty snacks. If you want to buy fish packed in oil, look for olive oil or canola oil, which are monounsaturated oils. The other oils commonly used, such as soybean oil and cottonseed oil, are high in omega-6's. I recommend draining these oils off anyway, since your own salad dressing will have a better flavor.

The amount of fat in tuna varies from fish to fish, and the packer must measure and label each batch to reflect the actual fat content. That's why you may find two cans of the exact same brand and style of water-packed tuna, one with 1 gram of fat per serving and another with 5 grams per serving. This is one time that more fat is better; the fattiest tuna contains the most omega-3's.

Tuna and salmon are now widely available in convenient foil packages. Take advantage of the array of flavors and seasonings to add new interest to your salads and quick meals.

Checked 7/3/09

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