Home Health & Life 4 Types of Fish That Are More Nutritious Than Salmon, Yet Cheaper

Health & Life

4 Types of Fish That Are More Nutritious Than Salmon, Yet Cheaper

24 May, 2025

While salmon has long been hailed as the “king” of fish due to its high omega-3 content, which is beneficial for cardiovascular health and skin, not everyone can afford to include it in their regular diet. Fortunately, nature and our daily lives offer a plethora of equally nutritious and even more affordable fish options that are easy to prepare and readily available.

1. Herring – Abundant in Omega-3, a Powerful Anti-Aging Ally

Herring is a type of sea fish with an extremely high content of omega-3 fatty acids, comparable to or even surpassing that of salmon.

Additionally, herring is packed with vitamin D, calcium, iron, and antioxidants, offering the following benefits:

Reducing inflammation and regulating blood pressure
Supporting brain health, especially beneficial for the elderly and children
Boosting the natural immune system

Estimated price: Approximately 60,000 – 90,000 VND/kg, significantly more affordable than salmon.

Delicious dish suggestions: Crispy fried herring, herring wrapped in fresh vegetables, and central-style herring salad.

2. Saba (Japanese Mackerel) – Rich and Creamy, Heart-Healthy Choice

Saba is not only popular in Japanese cuisine but also a “superfood” at a reasonable price. This fish is abundant in unsaturated fatty acids, vitamin B12, selenium, and easily absorbable protein.

Improves cardiovascular function
Helps maintain healthy cholesterol levels
Provides antioxidants that protect the skin from sun damage

Estimated price: Around 80,000 – 100,000 VND/kg for imported frozen Saba.

Delicious dish suggestions: Grilled Saba with salt, Saba stew, and Saba in tomato sauce.

3. Sardines – Small but Mighty

Sardines, despite their small size, are often overlooked, yet they are one of the richest sources of calcium and vitamin D in the seafood world. They are typically sold fresh in local markets or canned.

Prevent osteoporosis and provide calcium for children and the elderly
Beneficial for blood and heart health
Rich in iron, magnesium, phosphorus, and protein

Estimated price: Starting from 30,000 – 60,000 VND/kg, depending on the season.

Delicious dish suggestions: Sardines cooked with pepper, beer-steamed sardines, and crispy fried sardines.

4. Snakehead Fish – A “Panacea” for Health Recovery

Unlike the previous three sea fish, snakehead fish is a freshwater fish commonly found in Vietnam.

This fish is highly regarded in traditional folk medicine for its restorative properties, making it ideal for convalescents, post-surgical patients, and postpartum women.

Rich in protein, low in fat, and easily digestible
Contains lysine and methionine, beneficial for muscle health
Anti-inflammatory properties that promote wound healing

Estimated price: Ranging from 70,000 – 90,000 VND/kg.

Delicious dish suggestions: Snakehead fish porridge, snakehead fish stewed with turmeric, and snakehead fish steamed with gourd.

Expensive doesn’t always mean better. The aforementioned fish options are not only nutritious and mild in flavor but also budget-friendly for Vietnamese consumers. Instead of relying solely on imported salmon, you can easily opt for one of these four fish varieties to maintain a healthy diet, provide sufficient nutrition, and save on monthly expenses.