6 types of fish have as much omega-3 as salmon, are cheap, have sweet meat, and have few bones | March 2, 2025

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Here are six types of fish that are rich in omega-3 fatty acids, cheaper than salmon, have sweet-tasting meat, and few bones:

1. Mackerel (Atlantic or Pacific)
Omega-3 Content: High (~2.5-5.1g per 100g)
Taste: Rich, slightly sweet, and buttery.
Why it’s good: Affordable, soft meat, and has few large bones that are easy to remove.
Best Cooking Methods: Grilled, pan-fried, or smoked.
2. Sardines (Fresh or Canned)
Omega-3 Content: High (~1.5-2g per 100g)
Taste: Mildly sweet with a rich umami flavor.
Why it’s good: Very affordable, nutritious, and soft-textured.
Best Cooking Methods: Grilled, in salads, or canned in olive oil.
3. Herring
Omega-3 Content: High (~1.5-2.3g per 100g)
Taste: Sweet, mild, and not overly fishy.
Why it’s good: Inexpensive, soft flesh, and few bones.
Best Cooking Methods: Pickled, smoked, or grilled.
4. Tilapia
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