The American Food and Drug Administration (FDA) lists herring as one of the healthiest seafood options. With its abundant levels of Omega-3, this fish is recommended by the American Heart Association (AHA) to be included in the diet at least twice a week to support cardiovascular health and reduce the risk of stroke.
Herring, belonging to the Clupeidae family, 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, especially 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. After the catch, the fish are either iced or sun-dried for domestic consumption and export.
According to the American Journal of Clinical Nutrition, herring is rich in Omega-3, which helps lower bad cholesterol (LDL) and raise good cholesterol (HDL), 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 an excellent source of calcium, vitamin D, and phosphorus, which are essential for strong bones. Particularly, the high-quality protein in herring boosts the immune system and helps prevent infectious diseases (Mayo Clinic).
Suggestions for Delicious Herring Dishes
Herring Salad (Goi Ca Trich) – A famous specialty from Phu Quoc Island, this dish blends the soft, fatty texture of fresh herring with a tangy, spicy, and nutty peanut sauce, typically wrapped in rice paper and dipped in a sweet and sour fish sauce.
Herring Simmered in Spicy Sauce (Ca Trich Kho Tieu) – Herring is slow-cooked in a flavorful blend of fish sauce, green peppercorns, and shallots, resulting in a mouthwatering dish that pairs perfectly with hot steamed rice.
Grilled Herring with Salt and Chili (Ca Trich Nuong Muoi Ot) – Marinated in salt, chili, and garlic, the fish is grilled to perfection over charcoal, releasing an irresistible aroma. It is commonly served with lime-pepper-salt dip to enhance the flavor.
Sun-Dried Herring (Ca Trich Mot Nang) – Partially dried in the sun for just one day, the fish is then deep-fried or grilled, resulting in a crispy exterior and a tender, flavorful interior.
Once considered a humble dish, herring has now earned its place as a nutritious and beloved component of Vietnamese cuisine, gaining popularity worldwide.
