The best fish to make Omega-3 oils

The best fish to make Omega-3 oils

The highest quality omega-3 oils are made from the cold water fish like anchovies, sardines and mackerel. Arctic water that moves surface water offshore and causes an upwelling of deeper water which brings nutrients to the surface and increases biological productivity.

Mackerel from Norway is considered a delicacy in many parts of the world. It is a lively fish with juicy meat that is a great source of omega-3.

The highest mackerel concentrations are to be found south-east of the Shetland Isles, the Norwegian Sea and the North Sea including Skagerrak.

Maximum size of a mackerel: 65 cm and 3.5 kilos.

Nutritional value in 100 g raw mackerel from May – June (edible part)

Energy: 516 kJ or 123 kcal




  • Protein: 18.6 g
  • Fat: 5.4 g
  • Saturated fatty acids: 1.2 g
  • Trans fatty acids: 0 g
  • Monounsaturated fatty acids: 2,2 g
  • Polyunsaturated fatty acids: 1.3 g

Mackerel is a fast, pelagic fish that is found in the northeast Atlantic Ocean, from the northwestern part of Africa to the Barents Sea, and westwards from the Norwegian Sea to Iceland and Jan Mayen. Pelagic fish are fish that live in the water column vs benthic fish.

Mackerel prefers relatively warm waters with a temperature over 6 degrees.

In European waters, it is managed as one stock – northeast Atlantic mackerel, which is divided into three spawning groups: North Sea mackerel, which spawns in the North Sea and Skagerrak (May to July); western mackerel, which spawns west of Ireland and the British Isles (March to July); and southern mackerel, which spawns off the coast of Spain and Portugal (February to May). The fish spawn in the surface layers of the sea, and the larvae grow to 20 centimeter in a few months.

The scope of the spawning stock is calculated by their annual egg production, measured in international, scientific surveys throughout the spawning season (February to July). During this time, the numbers of eggs produced by individual females are also measured.