Salmon, mackerel, sardines, and Indian varieties including surmai and pomfret are rich in EPA and DHA, the omega-3 fatty acids with the strongest cardiovascular evidence. These fats reduce triglycerides, lower inflammation, and modestly decrease blood pressure. Two servings of oily fish per week is the recommended dose for cardiovascular benefit.
Marinate fish fillets in lemon juice, garlic, turmeric, black pepper, and fresh herbs for 30 minutes. Bake at 200 degrees Celsius for 12 to 15 minutes. Avoiding deep frying preserves omega-3 content which degrades with high-heat cooking.