Fatty fish, also known as oily fish, are fish species that contain oil (fats) in their soft tissues and in the coelomic cavity around the gut. Their fillets may contain up to 30% oil, although this figure varies both within and between species. Fatty fish are the best sources of two of the three most important omega-3 fatty acids (EPA and DHA), which are considered good fats, unlike the bad saturated fats in meat. Some examples of fatty fish include:
- Albacore Tuna
- Farmed Salmon
- Wild Salmon
- Atlantic Herring
- Mussels
- Anchovies
- Swordfish
- Halibut
- Sardines
- Mackerel
- Black cod
- Bluefin tuna
- Whitefish
- Striped bass
- Cobia
Lean fish like cod, catfish, and mahi-mahi have less fat in their tissues, so they pack fewer fatty acids. Fatty fish can deliver huge health benefits for the heart, brain, lungs, and circulation. High doses can help slow plaque buildup in the arteries and lower some types of fat in the blood. The American Heart Association recommends eating at least two servings of fish (particularly fatty fish) per week.
