What is my recommended daily intake for omega 3 and essential fatty acids & how can I acheive this naturally?

Eat 'oily' fish twice a week.

You needed to add some info...

Depends, are you male or Female?
Age?
Athlete?

If your looking to achieve it naturally...start eating ALOT of salmon.

I personally take the EFA's in pill form....but Im also a pretty serious bodybuilder, so I need more than most ordinary people...Id be hard pressed to eat enough salmon to get enough Omega 3's--

Just go to the health store and get a complete EFA complex. The guess work is done for you.

The proper mix of omega 3 6 and 9 will be complete. Anything you eat during the day will just add to it, a bonus.

Your recommended daily amount depends on your level of bad cholesterol, (rdl). The higher your rdl, the more omega 3 you need. You can get this naturally by eating plenty of fish ,(preferably from the sea).The highest levels of omega3 are found in the fatty part of the fish between the skin and the meat

apparently koi carp are very high in omega 3 (100000 tons of omega 3 to the kilo) that is why they are worth so much money. if you want to go 'koi rustling' I will accompany you