Restaurant-style Hamachi Kama (yellowtail collar)
I grew up in my mom’s Japanese restaurant, and Hamachi Kama — yellowtail collar — was always our go-to appetizer. Crispy skin, buttery tender meat, and that perfect balance of salty, citrusy flavor with ponzu and lemon. It’s total comfort food for me.
When it comes to living longer and better, omega-3 fats are one of the most powerful yet under-consumed nutrients in the modern diet. These essential fatty acids—found in fatty fish, algae, walnuts, flax, and chia seeds—play a critical role in protecting your brain, heart, joints, and even your gut.
1. Inflammation & Aging:
Omega-3s reduce chronic, low-grade inflammation—a major contributor to aging and age-related diseases. EPA and DHA have been shown to modulate inflammatory cytokines and eicosanoids [1].
2. Brain & Cognitive Health:
DHA is a major structural fat in the brain. Studies link higher omega-3 levels to slower cognitive decline and reduced risk of Alzheimer’s disease [2][3].
3. Cardiovascular Protection:
Omega-3s lower triglycerides, reduce blood pressure, and improve vascular function—key factors in preventing heart disease, the leading cause of death globally [4].
4. Telomere Preservation:
A 2010 study published in JAMA found that individuals with higher omega-3 levels had slower telomere shortening, suggesting a cellular anti-aging effect [5].
5. Gut Health & Microbiome:
Emerging research suggests that omega-3s support a diverse gut microbiome and may strengthen intestinal barrier function [6][7].
6. Joint, Skin, and Eye Support:
Omega-3s improve joint pain and stiffness, hydrate the skin, and reduce the risk of macular degeneration thanks to their anti-inflammatory and structural roles [8][9].
From sharper memory and better mood to lower heart disease risk and improved gut integrity, omega-3s help your body stay resilient and thriving with age. The science is clear: if you're serious about optimizing your healthspan, omega-3s deserve a front-row seat in your nutrition plan.
The best part? You don’t need a restaurant to enjoy it.
Here’s how I make it at home (super easy):
Just season the collar with salt and pepper
Air fry at 400°F for 20 minutes, flipping halfway through
Serve with ponzu sauce and a squeeze of lemon, and extra salt and pepper.
That’s it. No oil, no fuss, just pure flavor.
Where to buy it:
Look for Hamachi Kama in the frozen seafood section at:
Mitsuwa
H Mart
99 Ranch Market
Local Japanese or Korean grocery stores
Some Asian seafood markets or even specialty fish markets
Pro tip: It usually comes frozen and vacuum sealed — just defrost before air frying.
High in protein, rich in omega-3s, and seriously underrated. If you see it, grab it — thank me later.
Nutrient Highlights (per 1 collar, ~4–5 oz):
Calories: ~200–250
Protein: ~22–25g
Fat: ~14–18g (mostly healthy fats)
Omega-3s: ~1000mg+ (EPA + DHA)
Vitamin B12: ~150% DV
Niacin (B3): ~40% DV
Selenium: ~60% DV
Low in mercury compared to other large fish
References:
Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017.
Tan ZS et al. Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology. 2012.
Swanson D et al. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012.
Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease. J Am Coll Cardiol. 2011.
Farzaneh-Far R et al. Omega-3 fatty acid levels and telomere length. JAMA. 2010.
Watson H et al. A randomised trial of the effect of omega-3 PUFA on the human intestinal microbiota. Br J Nutr.2018.
Costantini L et al. Effects of omega-3 fatty acids on gut microbiota. Int J Mol Sci. 2017.
Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 fatty acid supplementation. Pain. 2007.
SanGiovanni JP, Chew EY. The role of omega-3 fatty acids in retinal health and function. Prog Retin Eye Res. 2005.
