Page 93 - EatingWell Special Edition Superfoods 2019
P. 93
4 TYPES OF SARDINES AND SALMON Look for sardines
ANCHOVIES Atlantic, chinook and
SEAFOOD TO If eating 4 ounces of coho deliver more with skin and
EAT MORE these itty-bitties seems omega-3s than chum, bones (which are
OFTEN like a lot, even adding pink or sockeye (which edible), since they
a few anchovies to a have about 700 to have more than
One of the most dressing or sauce or 800 mg per 4 ounces
delicious ways to up topping crackers with cooked). See page 92 four times as
your omega-3s is to flaked sardines can up for a quick weeknight much calcium as
eat more seafood—yet your count, as they’re so salmon recipe. skinless, boneless
only 1 in 10 of us eats omega-rich. sardines.
the recommended two
OYSTERS
servings a week. Each TROUT Packed with omega-3s
of the following types Incredibly easy to find and low in mercury,
delivers more than and quick to cook— oysters are extremely
1,000 mg of omega-3s whether you bake, pan versatile—roast, bake or
in a cooked 4-ounce sauté or broil it—most fry them, or simply eat
serving and is easy trout is also farm-raised them raw. Four ounces
protein to work into in an eco-friendly way equals 4 to 8 oysters,
weeknight meals. in the U.S. depending on size.
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