“Herring: A Nutritional Powerhouse with Delicious Versatility”
The American Food and Drug Administration (FDA) recognizes herring as one of the healthiest seafood options available. With its abundant levels of Omega-3 fatty acids, this fish is recommended by the American Heart Association (AHA) to be included in our diets at least twice a week to support cardiovascular health and reduce the risk of stroke.
Belonging to the Clupeidae family, herring is widely distributed across the Atlantic, Pacific, and Indian Oceans. In Vietnam, herring can be found from the north to the south of the country, with particularly abundant populations in the provinces of Quang Ninh, Thanh Hoa, Nghe An, Quang Ngai, Phu Quoc, Binh Thuan, Vung Tau, and Kien Giang.
Vietnamese fishermen typically catch herring using surround nets, trawls, and seine nets, with the peak season lasting from March to July. Post-capture, the fish are either iced or sun-dried for domestic consumption and export.
According to the American Journal of Clinical Nutrition, herring is an excellent source of Omega-3, which helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), thereby reducing the risk of cardiovascular diseases and stroke. Additionally, the DHA and EPA in herring improve memory and reduce the likelihood of Alzheimer’s disease. This fish is also rich in calcium, vitamin D, and phosphorus, which are essential for strong bones. Notably, herring’s high-quality protein content boosts the immune system and helps prevent infectious diseases (Mayo Clinic).
Delightful Herring Delicacies You’ll Want to Try:
Herring Salad (Gỏi Cá Trích): A famous specialty from Phu Quoc, this dish combines the soft, fatty texture of fresh herring with a tangy, spicy, and nutty peanut sauce, often wrapped in rice paper and dipped in a sweet and sour fish sauce.
Herring Simmered in Spicy Sauce (Cá Trích Kho Tiêu): Herring is slow-cooked in a flavorful blend of fish sauce, green peppercorns, and shallots, resulting in a mouthwatering dish that pairs perfectly with steamed rice.
Grilled Herring with Salt and Chili (Cá Trích Nướng Muối Ớt): Marinated in salt, chili, and garlic, the fish is grilled to perfection over charcoal, enhancing its flavor. It is typically served with lime-pepper-salt dip.
Sun-Dried Herring (Cá Trích Một Nắng): Partially sun-dried for just one day, the fish is then deep-fried or grilled, resulting in a crispy exterior and a soft, fragrant interior.
Once considered a humble dish, herring has now earned its place as a nutritious and delicious staple in Vietnamese cuisine, gaining popularity worldwide.
