All About Omega-3’s (plus, a Super Easy Fish Recipe)

In food & nutrition world, omega-3 fatty acids are held on a high pedestal. And for good reason! It’s suggested that increasing omega-3 fatty acid intake may have cardiovascular and mental/nerve health benefits. This is in contrast to our high intake of omega-6 fatty acids in the common forms of coconuts, chicken, avocados, and vegetable oil which make have detrimental effects. In fact, the general intake ratio of omega-6 to omega-3 is approximately 10:1 or even higher! It’s recommended that the ratio is 1:1 to 1:3 (3 times the amount of omega-3 as compared to omega-6) to reduce our risk for CVD, stroke, etc.

Still, Many studies have yet to fully substantiate its benefits because many people only increase their omega-3 intake without properly altering the rest of their diet (i.e. reducing their omega-6 intake). The best way to translate this recommendation is to choose food which help to adjust the PROPORTION of total fat we consume. The amount of total fat we consume is individualized. Therefore, reduce the amount of foods high in omega-6’s and increase your intake of foods high in omega-3’s. Foods with a high proportion of omega-3’s include fish, flaxseed (ground), chia seeds, canola oil, olive oil, and many plant based sources. Note that most foods don’t just have only omega 3’s or just omega-6’s. They also have a ratio of different fats.

Here’s a simple and delicious recipe to cook fish. I actually rarely cook fish because I’ve been too scared to cook it. Fish can be so delicate and easily overcooked. Cooking it in the oven is one of the easiest ways to make the perfect fish.

Oven-Steamed Fish


–       2 Pieces of Parchment Paper (big enough to wrap the fish)
–       2 Fish Steaks (8 oz each)
–       4 tsp of Olive or Canola Oil
–       Salt and Pepper
–       Herbs/spices (optional to your preference): dill, thyme, or green onions
–       1 Lemon, (1/2 sliced, 1/2 juiced)

Pre-heat the oven to 425 degrees with the rack in the top/middle position. Place each piece of fish in the middle of each piece of parchment paper. Rub each fish with 2 tsp of oil. Add salt, pepper, and herbs. Add the lemon juice and place slices of lemon on top.

To wrap each piece of fish, bring two opposite edges together and fold downward until the fold meets the fish. Then, fold/roll the other two open edges. Place the wrapped fish onto a baking pan and bake for 10-15 minutes.

(Try a asian twist: skip the lemon and add soy and fresh ginger)


Thomas Ngo
Dietetic Intern
NASM Certified Personal Trainer


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