It's well-established Omega-3 fatty acids are a beneficial fat found most easily in fish. But according to Meghan Williams, an environmental toxicologist in the Fisheries Management Division of the DNR, most of the research done on the Omega-3 levels in fish examine species native to seas, not ones found in fresh water.

Williams and her colleagues set out to determine whether two of the most important Omega-3 fatty acids, EPA and DHA, are present in Wisconsin-caught fish — and happily, Williams said, they are.

“As we would expect, the fattier fish, like salmon and trout, do have higher concentrations than a leaner fish like walleye, yellow perch, northern pike or bass,” she said, “But even these leaner fish still have the amount that we have found to be beneficial per meal.”

An article about the findings indicates that lake herring and whitefish are also among the fish with the highest levels of the fatty acids. It also provides guidelines for minimizing exposure to toxins and other contaminants that can be found in some Wisconsin fish.

While experts vary a bit on what ideal amount of Omega-3s should be, Williams said that on average 250mg in a meal is recommended.

“An 8-ounce serving of almost every species (of Wisconsin fish) we tested will provide that,” she said.

In addition to the Omega-3s, Williams said that fish is also a good source of lean protein. She also mentioned that some research shows that selenium is also an important dietary component that is found in fish, but that more study is needed.

The DNR has published a handy cookbook, “Healthy Dishes with Wisconsin Fishes,” that is available online. Following are two recipes from that publication that utilize Omega-3 rich species.

Stuffed Brook Trout

Submitted by: Jon Motquin of Shawano, WI

Recommended species for this recipe: Brook trout (or other inland species)

Ingredients:

4 butterflied brook trout fillets, scaled and rinsed

1 cup walnuts or wild hazelnuts

1 1/2 tablespoon fresh thyme

1 1/2 tablespoon fresh parsley

1 lemon, juiced

1 gallon bag of wild or store-bought grape leaves, soaked in water overnight (or for at least an hour)

Preparation and cooking instructions:

Preheat a grill to medium high heat.

Puree nut, thyme, and parsley in a food processor.

Add juice of 1 lemon into nut mixture.

Spoon nut mixture into trout. Wrap trout completely with wet grape leaves and then entirely in aluminum foil. Place fish on medium high grill or surround in coals on open fire for 15 minutes.

Remove foil packets and allow to cool. Serve fish along with grape leaves.

Recipe may also be tried with hickory nuts or butter nuts.

You may also consider adding juniper berries.

Asian Fusion Grilled Salmon

Submitted by: Martye Griffin of Madison, WI

Recommended species for this recipe: Salmon

Ingredients:

4. 1/2-lb salmon fillets, scaled and rinsed

Minced or crushed garlic

Brown sugar

Soy sauce

Preparation and cooking instructions:

Preheat grill to medium heat.

Rub crushed or minced garlic and brown sugar on salmon fillet (non-skin side).

Find a dish that will fit your fillets and cover the bottom of the dish with soy sauce, then place the fillets (garlic and brown sugar side facing down) into the soy sauce. Marinate for at least 20 minutes.

Place the fillets on the grill skin side down. Sprinkle a tiny bit more brown sugar on the fillets for caramelization. Cover grill and cook until fish are cooked to your liking. Do not flip. You know the fillet is done when it looks a little bit transparent only in the center (like a medium-well burger slightly pink in the middle).

Recommended side dishes:

Grilled asparagus or grilled cherry tomatoes with quinoa, Israeli couscous or roasted potatoes.