We’ve all heard how wonderful omega-3 fats are for our health. They have many benefits including:

• Preventing fatal erratic heart rhythms
• Reducing inflammation
• Making up cell membranes throughout the body, especially the eye, brain and sperm cells
• Preventing cardiovascular disease and stroke
• Easing depression

According to Dr. Mark Hyman, author of “Ultrametabolism”, research suggests that the omega-3s in certain fish may cure or treat most chronic illnesses, including depression, heart disease, Alzheimer’s disease, cancer, dementia, autism, ADHD, inflammation, and autoimmune diseases. In fact, about 60 percent of your brain is - or should be - made of fish oil.

But with all the concern about mercury levels in fish and unsustainable fishing practices, what kind of fish can we safely eat? Dr. Andrew Weil, recommends eating Wild Alaskan salmon, sardines, herring, mackerel, black cod, and bluefish. He suggests avoiding tuna, swordfish, shark, tilefish and sea bass.

To help you make quality seafood choices when you’re shopping or out to eat, download the Seafood Pocket Guide. It lists fish that are both high in omega-3 fats and low in environmental contaminants.

Although sometimes called a black cod, the sablefish is actually not a cod species. The wide-ranging, long-lived sablefish is popular in Japan, where most of the catch is marketed. Black cod is perhaps the richest, most succulent fish in the sea, with an omega-3 content as high as King salmon. This fish produces oil rich in vitamins A and D. Thanks to its richness, Alaska sablefish is exceptionally flavorful and very filling, so you only need about 4 ounces per portion.

Black Cod is ideal for grilling, roasting, broiling and pan searing but can also be slow cooked without losing its texture. The result, however you prepare it, is a flaky, pure white, rich tasting fish. Smoked sablefish has a nutty flavor and a unique texture and taste. As a result of its high oil content, it is excellent for making dips, mousses and fillings.

From www.harbormarine.ca
Serves four

Ingredients:
4 black cod fillets (approx. 4 oz. each)
2 oz organic butter
3 leeks, medium, trimmed and thinly sliced
1 small onion, thinly sliced
7 oz dry white wine (preferably organic)
2 tbsp olive oil
Salt and freshly ground black pepper
Fresh parsley, chopped

Directions:

Preheat the oven to 375°F. Heat the butter in a frying pan and sauté the leeks and onion for about 5 minutes over a medium heat, until softened but not browned. Add the wine and cook until the liquid has almost evaporated.

Drizzle a little olive oil into a roasting pan and add in the leeks and onions. Arrange the fillets of black cod on top and season with a little salt and black pepper. Roast in the oven for 10-12 minutes until the fish is cooked. To make sure that it is done, check that the flesh looks opaque and flakes easily when tested with a fork. Take care that you don’t overcook it, or the fish will become dry.

Serve the fish with the vegetables, garnished with chopped parsley and accompanied by some sautéed sunchokes or parsnips.

Not interested in eating fish, but want to get the benefit of omega-3 fats? Take a fish oil supplement that contains both DHA and EPA. Worried about mercury and toxins? Here’s an easy home test from Dr. Barry Sears to test whether or not your fish oil supplement has them:

• Take several (7-10) pills and pop them open.
• Put the oil into a shot-glass and put the shot-glass into the freezer.
• After about 5 hours, put a toothpick in the oil

-  if you can get the toothpick into the oil, then that means it is good quality and free of toxins
- if you can’t get the toothpick into the oil, then that means that the oil has toxins

For one of the best quality fish oil supplements try Krill Oil