There are lots of ways to get the "good oils". All flax seed oil or olive oil to the list of the good ones. If you cook with it you should get enough, no problem. Today I am making baby red potaoes cut into chunks and rolled in olive oil and onion soup mix. Add some garlic to the mix too if you like it. put them in a pan and roast untill done. They are soooo good! Salmon is also a good alternative, like mentioned above. So good grilled.
I understand your aversion to fat. I don't like my food greasy and I don't like butter.