Salmon is renowned for its nutritional benefits, promoting heart, brain, and overall health, but it can be quite expensive. In Vietnam, there are three types of equally nutritious fish that are affordable and readily available in local markets. Let’s explore these delicious and healthy alternatives.
1. Mackerel
Mackerel stands out with its firm, ivory-colored flesh and a delightful, naturally sweet flavor. This fish has been a beloved part of cuisines worldwide for a long time.
Mackerel is scientifically proven to be an excellent source of omega-3 fatty acids. It also provides a generous amount of protein, vitamin D, vitamin B12, selenium, and other essential minerals. These nutrients not only support heart health and boost the immune system but also enhance brain function, aid in weight loss, and promote healthy skin.
With its minimal fine bones, mackerel is incredibly versatile and can be prepared in a variety of mouthwatering dishes, including grilled, fried, stewed, soups, and hot pots.
2. Anchovy
Don’t underestimate anchovies due to their small size because they pack a powerful nutritional punch, especially when it comes to calcium content. Anchovies are commonly sun-dried (dried anchovies) or used to make fish sauce, a staple condiment in Vietnamese cuisine. In addition to calcium, anchovies also contain a significant amount of omega-3 fatty acids, contributing to heart and brain health.
Both fresh and dried anchovies are inexpensive and readily available in local markets. Dried anchovies can be enjoyed as a tasty snack or used in various dishes like stews, braised dishes, and soups. Remember to store dried anchovies in a cool, dry place to prevent mold and prolong their shelf life.
3. Herring
Herring boasts firm flesh with a mild flavor and minimal fat content, resulting in a satisfyingly meaty and nutty taste experience.
One of the most notable nutritional attributes of herring is its high content of omega-3 fatty acids, which are essential for producing DHA. This, in turn, supports brain development and protects heart health, while also helping to prevent hypertension. Herring truly deserves a place on your menu as a regular part of a healthy diet.
Herring offers relatively high nutritional value, providing an abundance of protein and various micro and macro minerals that bolster overall health. Like other fish, herring is an excellent source of protein, vitamins D and B12, and minerals such as calcium, selenium, vitamin B6, and potassium, all of which promote bone and heart health.
Additionally, herring is recognized as one of the fish varieties with the lowest mercury levels, making it a safe and healthy food choice for people of all ages.
Incorporate these nutritious and delicious fish into your family’s meals to enhance both the flavor and nutritional profile of your cuisine.
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This fish variety is an affordable superfood. Don’t skimp on your health; invest in this nutritious and wallet-friendly option the next time you’re at the market.
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