BORROWED RECIPE - BLOOD ORANGE & NUTTY FISH (Omega overload)

I'm a thief. I didn’t think of this recipe on my own. Nope. I straight up stole it from someone else. IT's chalk full of Omega if you use the right fish. Though the nuts are higher in Omega 6's than 3's, the fish will balance it out if you're including the right one. Tilapia is not a fatty fish, but it still contains omega-3 fatty acids. The problem is that tilapia has higher levels of omega-6 than omega-3. what I recommend is cod in this instance. Still tasty and a far better choice when you're looking to get your Omega 3.

Go here http://www.howsweeteats.com/2012/01/citrus-crusted-tilapia-with-blood-orange-salsa/

I have provided you with a list of, not only fish but nut ratios so that you can make an informed choice. Shove as much of that Omega 3 down you gullet in one meal. Like two birds one stone but with fish.

Fish

Food	Citation	Serving Size	Omega 3 (g)	Omega 6 (g)	Omega 3 : Omega 6 ratio
Salmon, cold water, fresh and frozen, cooked	[2]	4oz	1.7	0.3	5.7 : 1
Sardines, canned in oil, drained	[2]	4oz	1.8	4.0	0.45 : 1
Tuna, canned in water, drained	[2]	4oz	0.3	Trace	3 : 0
Tuna, canned in oil, drained	[2]	4oz	0.2	3.0	0.07 : 1
Cod, fresh and frozen	[2]	4oz	0.6	0.1	6 : 1
Mackerel, canned, drained	[2]	4oz	2.2	0.2	11 : 1
Swordfish, fresh and frozen, cooked	[2]	4oz	1.7	0.3	5.7 : 1
Crab, soft shell, cooked	[2]	4oz	0.6	0.1	6 : 1
Lobster, cooked	[2]	4oz	0.1	0.0	1 : 0
Bluefish, fresh and frozen, cooked	[2]	4oz	1.7	0.3	5.7 : 1
Salmon, canned, drained	[2]	4oz	2.2	0.2	11 : 1
Smelt, rainbow	[2]	4oz	0.5	0.2	2.5 : 1
Scallops, Maine, fresh and frozen, cooked	[2]	4oz	0.5	0.1	5 : 1

[edit]Nuts and Seeds

Food	Citation	Serving Size	Omega 3 (g)	Omega 6 (g)	Omega 3 : Omega 6 ratio
Almonds, dry roasted	[2]	1 oz	0	0.5	0 : 1
Walnuts	[2]	1 oz	2.6	10.8	0.24 : 1
Flax seeds	[2]	1 oz	1.8	0.4	4.5 : 1
Pecans, dry roasted	[2]	1 oz	0.3	6.4	0.05 : 1
Pistachios, roasted	[2]	1 oz	0.1	3.9	0.03 : 1
Pumpkin seeds, shelled	[2]	1 oz	0.1	5.4	0.02 : 1
Sesame seeds	[2]	1 oz	0.1	6.7	0.01 : 1