1. Mackerel
Hailed as the “star” among sea fish, mackerel is packed with omega-3 fatty acids, vitamin B12, and selenium. These essential nutrients help prevent atherosclerosis, enhance memory, and boost immunity. Studies indicate that consuming mackerel once or twice a week can significantly reduce the risk of cardiovascular diseases.
Mackerel has rich, flavorful flesh that’s perfect for stewing, grilling, tomato-based sauces, or pan-frying. Fresh mackerel typically costs around 150,000–250,000 VND per kg, while the more affordable frozen fillets go for about 120,000 VND per kg.
2. Herring
This small, basket-sold fish is a nutritional powerhouse, loaded with omega-3 fatty acids, vitamin D, and calcium. It’s especially beneficial for growing children and older adults, as it strengthens bones and joints, reduces inflammation, and supports brain function.
Herring is a budget-friendly option, typically priced at 60,000–90,000 VND per kg. Home cooks can get creative with preparations like crispy fried herring, herring salad, sour soup, or braised herring.
3. Tilapia
Common in freshwater, tilapia is inexpensive yet rich in protein, vitamin B12, niacin, and phosphorus. These nutrients support energy regeneration, nourish the nervous system, and promote strong bones. Tilapia has white, sweet, and lean meat, making it ideal for those on a diet or watching their weight.
Fresh tilapia at the market usually costs 50,000–70,000 VND per kg, and it’s versatile enough to be fried, stewed, grilled, or made into soup.
4. Mackerel Scad
Mackerel scad is a “delicious, nutritious, and affordable” choice for family meals. It’s rich in omega-3 fatty acids, protein, vitamin B12, and iron, which bolster cardiovascular health, aid blood circulation, and nourish the brain. The omega-3 content in mackerel scad also boasts anti-inflammatory properties, improves skin health, and protects vision.
Fresh mackerel scad currently costs approximately 60,000–100,000 VND per kg. Home cooks can turn this fish into delicious dishes like tomato stew, salted stew, or grilled mackerel scad.
Notes on Selection and Preparation
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Choose fresh fish with clear eyes, red gills, and firm flesh.
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Avoid deep-frying at extremely high temperatures or stewing for extended periods, as this can deplete the omega-3 content and vitamins.
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Include fish in your diet 2–3 times a week, along with other protein sources, for a balanced nutrition profile.
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Individuals with seafood allergies or gout should consult their doctors before consuming these fish.
As evidenced by these four fish varieties, nutritious food doesn’t have to break the bank. Include them in your meals to enjoy a wealth of health benefits without straining your wallet.
