3 Types of Fish That Are as Good as Salmon but Cheaper and Widely Available in Vietnam

Salmon is an extremely nutritious seafood, especially rich in omega-3, and is renowned for its cardiovascular and stroke prevention properties. Nonetheless, it is usually quite expensive, whether it be farmed or wild-caught.

However, a study published in the scientific journal Nature Food revealed that mackerel, herring, and sardines are three types of wild-caught fish that surpass salmon in nutritional value. Salmon, along with these three types of fish, belong to the group of oily fish, but salmon is more commonly farmed than wild-caught.

In a new study by Dr. David Willer from the University of Cambridge, in collaboration with researchers from the University of Stirling and the University of Aberdeen (UK), it was found that six key nutrients in salmon were significantly lower in quantity compared to some other, more common, oily fish. This is believed to be due to the nature of salmon and the impact of farming practices.

Naturally caught fish can have up to five times more calcium, four times more iodine, and approximately 1.5 times more iron, omega-3, vitamin A, and vitamin B12 than a farmed salmon of the same weight.

The advantage of salmon lies in its higher content of selenium and zinc.

According to statistics in the UK, 24% of adults consume salmon weekly, while only 5.4% eat mackerel, 1% eat sardines, and a mere 0.4% of adults consume herring.

Mackerel

Mackerel is a wild-caught fish with high nutritional value and an affordable price tag. This fish contains antioxidants that help eliminate disease-causing agents in the body and prevent the growth and spread of cancer cells.

Mackerel is also a rich source of omega-3 and vitamin B12.

The abundant and high-quality protein in mackerel, combined with DHA and EPA, positively impacts brain development and combats brain aging. It also helps reduce cholesterol and triglyceride levels in the body, which are major contributors to blocked brain arteries.

The ample vitamin D in mackerel strengthens bones and teeth. Mackerel also provides iron, vitamin B12, and folate, which help prevent anemia and iron deficiency.

Herring

In Traditional Chinese Medicine, herring has a sweet taste and a neutral nature, and it is non-toxic. This fish helps stimulate the appetite and harmonizes the five internal organs.

Herring is beneficial for people with weakness, indigestion, poor appetite, and cognitive decline. It provides numerous nutrients that help prevent cardiovascular disease and hypertension, and it strengthens bones.

The herring season in Vietnamese waters usually lasts from the end of January to April of the lunar calendar. Herring from the coastal region of Nghe An province is considered the most delicious due to the abundant supply of plankton and shrimp, resulting from the many estuaries and creeks in the area. This leads to fatter and tastier herring.

Herring is also purchased for canning or producing fish sauce.

Early-season herring is usually fatty and aromatic, making it ideal for dishes like herring salad, fried herring, grilled herring, braised herring with pepper, and sour herring soup.

Sardines

Sardines are a humble yet beloved fish in Vietnam. They are the primary ingredient in the country’s famous fish sauce. Additionally, sardines are used for making dried fish, fried sardines, braised or souped dishes.

With their firm and sweet flesh, sardines have long been a staple in Vietnamese cuisine, regularly appearing on family dinner tables.

According to the Institute of Applied Medicine in Vietnam, sardines are rich in omega-3 fatty acids, protein, and various vitamins and minerals that support overall health. They provide calcium, magnesium, iron, potassium, phosphorus, zinc, sodium, and vitamins C, B12, B6, A, E, K, thiamin, riboflavin, niacin, and folate. Sardines also contain beneficial fats and cholesterol for the body.