Healthy Omega-3 fatty acids are found in a variety of fresh foods, but according to resident dietician and "Second Helpings" co-host, Elizabeth Kelsey, seafood, particularly finned fish like salmon and mackerel, is the most efficient source for our bodies. Episode three begins beside Uig Bain the Outer Hebrides, and leads the viewers through three great seafood recipes high in Omega-3's. They include mussels marinara, smoked mackerel pate, and foil roasted salmon with lemon and dill. Out-of-kitchen adventures also season this seaside episode, with host David Jackson collecting the mussels, catching the mackerel and educating viewers about wild vs. farmed salmon prior to preparing the trio of Omega 3-rich delicacies. David takes a dive in Uig Bay for an undersea "Earn What You Eat" segment, re-emphasizing the importance of both healthy food and appealing exercise as the years go by.