You’ll get all the omega-6 you need from animal products (including eggs) and olive oil, so you don’t want it in a supplement. It’s also contained in brans and buckwheat, and in high amounts in nuts (100g almonds contains 12g omega-6 and 6mg omega-3), so you need to go easy on these.
The amount of fish oil you need really depends on your omega-3 status. I don’t remember you mentioning any outright inflammatory symptoms, so you might be okay with just a gram or two a day. Some people need to take up to 12g to get their symptoms under control. Most capsules contain 1g, and are pretty cheap. You want to watch out for mercury though. Good brands are distilled. You also need some saturated fat to absorb and help protect them, so take them with eggs, ghee, coconut oil, meat etc.
If you don’t want to take so many capsules, you can eat fatty fish a couple of times a week. I think you said you eat sardines often, so your omega-3 status is probably fine, since you’ve been off the vegetable oils and processed foods for a long time now. Salmon is 10% fat, so a couple hundred grams is probably a week’s worth of supplements.
I don’t think it’s something to panic about, but just keeping your 3/6 ratio in mind will benefit your health in the long run. When there’s too much omega-6, omega-3 is basically useless, because they compete for the same enzymes. It’s like trying to send a cat to steal a lion’s food. If you have a look on Science Daily, you’ll see omega-3 linked to heart health, preserved vision, male fertility, nerve regeneration, good memory, protein uptake – it’s a big list of benefits for something so easy to get!