What species are high in Omega 3

Almost all fish, including shellfish and crustaceans, contain levels of Omega 3 fatty acids. The table below from the 2007 Handbook Australian Edible Oils highlights 25 species with high levels of Omega 3 fatty acids. Variations on the amounts do occur between species due to their diets. Higher pelagic species such as swordfish and tuna will have higher levels of Omega 3 fatty acids.
Most aquaculture fish contain Omega 3 fatty acids. The levels will be dependent on the feeds used to grow the fish. Atlantic Salmon, for example has a high level of Omega 3 fatty acids whereas a Silver Perch (fresh water) has a lower level.

Rank	Species	Marketing name	Scientific name	Oil (%)	Total Omega-3 LC PUFA (mg/150g)
1	Tuna	Slender Tuna	Allothunnus fallai	16.5	5640
2	Swordfish	Swordfish	Xiphias gladius	7.7	1530
3	Morwong	Banded Morwong	Cheilodactylus spectabilis	3.2	1230
4	Redfish	Alfonsino	Beryx splendens	5.2	1195
5	Whitebait	Whitebait	Lovettia sealii	2.6	1100
6	Trevally	Bigeye Trevally	Caranx sexfasciatus	4.7	1065
7	Whitebait	Whitebait	Galaxias maculatus	3.3	1030
8	Mackerel	Blue Mackerel	Scomberomorus astralasicus	3.8	760
9	Australian Bonito	Australian Bonito	Sarda australis	1.5	650
10	Gemfish	Gemfish	Rexea solandri	2.6	640
11	Rudderfish	Rudderfish	Centrolophus niger	14.4	620
12	Mackerel	Spanish Mackerel	Scomberomorus commerson	3	575
13	Sweep	Sweep	Scorpis lineolatus	1.3	555
14	Australian Hering	Australian Hering	Arripus georgianus	1.3	540
15	Grouper	Western Blue Grouper	Achoerodus gouldii	3.6	540
16	Boarfish	Bigspine Boarfish	Pentaceros decacanthus	1.5	530
17	Australian Salmon	Australian Salmon	Arripis trutta	1.1	505
18	Mackerel	Spotted Mackerel	Scomberomorus munroi	1.2	500
19	Mackerel	School Mackerel	Scomberomorus queenslandicus	1.1	490
20	Mackerel	Grey Mackerel	Scomberomorus semifasciatus	1.1	490
21	Tailor	Tailor	Pomatomus saltatrix	1.3	490
22	Emperor	Threadfin emperor	Lethrinus genivittatus	2.6	490
23	Redfish	Bight Redfish	Centroberyx gerrardi	0.5	485
24	Australian Sardine	Australian Sardine	Sardinops neopilchardus	1.2	470
25	Trevalla	Blue eye trevalla	Schedophilus labyrinthica	1.3	470

Get to know your species

Southern Sand Flathead

Flatheads are superb table fishes, with finely textured flesh. It can also be steamed, poached, pan-fried or grilled. But many argue it is the best Australian fish for fish’n’chips. The sweet flesh, which can tend to dry out sightly with most cooking methods, is moist, flaky and tender when encased in a light tempura style batter, and served with chips and tartare or mayonnaise. The use of a...

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