Prawn
Prawns, a small fish commonly found in brackish water environments, are available in most coastal areas from North to South Vietnam. When buying prawns, if you come across these 5 types of prawns, don’t hesitate to buy them.
They are guaranteed to be fresh and natural, with delicious and nutritious meat, as shown in Figure 1. According to the US Department of Agriculture, prawns are a rich source of omega-3 fatty acids, protein, vitamins, and minerals. They also provide beneficial fats and cholesterol for cardiovascular health.
In July 2019, the US Food and Drug Administration (FDA) listed prawns as one of the best fish to consume.
Prawns are considered as a “clean fish” because their short lifespan leads to lower accumulation of toxins compared to other fish species.
Sardine
If you find these 5 types of fish when you go to the market, buy them right away. They have natural characteristics, delicious meat, and rich in nutrients, as shown in the second image. Sardines have silver-white bodies, soft and smooth meat, and small bones. Although some people may dislike the small bones, this fish has an outstanding calcium content, even more than milk.
An 85g portion of sardine provides 325mg of calcium, compared to 276mg of calcium in 85g of milk. By consuming just 10g of sardines, you ensure an adequate supply of daily-required fats for the body. Sardines are also a rich source of vitamin D and DHA, which help strengthen the immune system and are beneficial for pregnant women.
Seabass
Seabass, with its silver-white appearance and grey-black back, has tender and sweet meat. It is a low-fat fish, but a significant source of beneficial omega-3 fatty acids for health. In countries like Japan, South Korea, and China, seabass is widely known and often used by grilling or making sushi.
Seabass naturally exists in deep-sea environments and is often caught from the wild. Not only is it considerably cheaper than fish like salmon or tuna, but seabass is also considered a more economical and less farmed option.
Grouper
Grouper typically live in brackish water environments, especially near coastal areas and large river mouths. This is a familiar fish for Vietnamese people. According to traditional medicine, grouper has the effect of supporting digestion, improving intestinal conditions, and treating chronic colitis. Especially for the elderly, weak individuals, or those recovering from illness, adding grouper to the diet can help enhance health.
Grouper reproduces rapidly and has a short growth cycle, so it is less affected by toxins in the environment. With reasonable prices, grouper is often preferred by housewives for regular use.
Mackerel
Mackerel is a plentiful source of fatty acids, especially DHA and unsaturated fatty acids. This makes it a great source for brain development, especially for young children. Mackerel is not commonly farmed and is abundant in coastal areas of Japan, China, and Vietnam.
