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It is recommended that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits. Although all fish aren't high weil in omega-3s, they still can contribute important amounts of these fatty acids if weil they're eaten regularly. The following chart provides a general overview of fish and their omega-3 fat content. Omega-3 Content of Fish and Shellfish (Amounts weil are in grams per 100g portion*) Salmon, Atlantic, farmed, cooked, dry heat 1.8 Anchovy, European, canned in oil, drained 1.7 Sardine, Pacific, canned in tomato sauce, drained solid with bone 1.4 Herring, Atlantic, pickled 1.2 Mackerel, Atlantic, cooked, dry heat 1.0 Trout, rainbow, farmed, cooked, dry heat 1.0 Swordfish, cooked, dry heat 0.7 Tuna, white, canned in water, drained solids 0.7 Pollock, Atlantic, cooked, dry heat 0.5 Flatfish (flounder and sole species), cooked, dry heat 0.4 Halibut, Atlantic and Pacific, cooked, dry heat 0.4 Haddock, cooked, dry heat 0.2 Cod, Atlantic, cooked, dry heat 0.1
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