Many people often say that adding salmon to their diet to boost omega-3 levels. Salmon is a popular fatty fish imported to Vietnam and loved by many people. In Vietnam, there are also freshwater salmon available. The price of salmon in the market is quite high, ranging from 250-450,000 VND/kg when buying the whole fish, or 400-800,000 VND/kg when buying fillets, depending on the type of fish. Many people buy salmon to make salmon floss, grill, or eat salmon salad for supplementation. However, there are many other inexpensive fish in Vietnamese markets that are rich in omega-3 and can be consumed whole, including bones, skin, and flesh, making them excellent sources of calcium and collagen. This is because fish naturally contain collagen, with the highest concentration in the belly meat and skin.
Salmon is a luxurious dish that is loved by many people. However, experts recommend moderate consumption of salmon, especially for young children, as salmon is a fatty fish that can accumulate mercury from the natural environment it is raised in, depending on the farming area. Mercury contamination poses a significant health risk, especially for young children.
Therefore, you should consider incorporating other fish into your diet to provide omega-3, collagen, and consume the whole fish to enhance the intake of minerals and collagen from fish. Moreover, combining various small fish with salmon helps reduce financial costs while diversifying the nutritional content in your family’s meals:
Smelt Fish
If a serving of salmon provides 2,150 mg of omega-3 along with high-quality protein and other nutrients such as vitamin D, selenium, and vitamin B, smelt fish also provides a similar amount of omega-3. However, the price of smelt fish caught by Vietnamese fishermen is only 80-100,000 VND/kg.
Smelt fish is also rich in calcium and can be used to make delicious Vietnamese dishes such as smelt fish salad, grilled smelt fish, braised smelt fish, and crispy fried smelt fish. Smelt fish is also rich in vitamin B12, vitamin D, and selenium, which have excellent effects in combating cancer cells and preventing heart diseases. Smelt fish is also used to produce omega-3 supplements.
Ricefish
Vietnam is a country rich in ricefish, a specialty fish used to make fish sauce. Although ricefish is small, it is a natural fish that provides many nutrients. 100g of ricefish also provides 2113mg of omega-3 and various other nutrients such as calcium, magnesium, phosphorus, and essential minerals.
Ricefish can be used to make various delicious dishes such as crispy fried ricefish, braised ricefish, and dried ricefish. Ricefish can be consumed with bones, and the tender and delicious flesh of the ricefish is suitable for health enhancement. Ricefish may be small, but it is a clean fish that is high in nutrients.
Smelted Anchovy
Despite its small size, smelted anchovy provides a significant amount of essential omega-3 for the body. In 100g of smelted anchovy, it provides up to 1480mg of omega-3. Smelted anchovy is also a cheap fish on the market and is believed to have benefits in preventing blood clotting, improving cardiovascular health, and supporting the treatment of hypertension. To fully utilize the nutrients that smelted anchovy provides, it is recommended to consume the whole fish. Smelted anchovy is small and can be consumed with bones, making it excellent for overall health.
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