While salmon has long been hailed as the “king” of fish due to its high omega-3 content, which is beneficial for cardiovascular health and skin, not everyone can afford to include it in their regular diet. Fortunately, nature and our daily lives offer a plethora of equally nutritious and even more affordable fish options that are easy to prepare and readily available.
1. Herring – Abundant in Omega-3, a Powerful Anti-Aging Ally
Additionally, herring is packed with vitamin D, calcium, iron, and antioxidants, offering the following benefits:
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Reducing inflammation and regulating blood pressure
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Supporting brain health, especially beneficial for the elderly and children
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Boosting the natural immune system
Estimated price: Approximately 60,000 – 90,000 VND/kg, significantly more affordable than salmon.
Delicious dish suggestions: Crispy fried herring, herring wrapped in fresh vegetables, and central-style herring salad.
2. Saba (Japanese Mackerel) – Rich and Creamy, Heart-Healthy Choice
Saba is not only popular in Japanese cuisine but also a “superfood” at a reasonable price. This fish is abundant in unsaturated fatty acids, vitamin B12, selenium, and easily absorbable protein.
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Improves cardiovascular function
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Helps maintain healthy cholesterol levels
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Provides antioxidants that protect the skin from sun damage
Estimated price: Around 80,000 – 100,000 VND/kg for imported frozen Saba.
Delicious dish suggestions: Grilled Saba with salt, Saba stew, and Saba in tomato sauce.
3. Sardines – Small but Mighty
Sardines, despite their small size, are often overlooked, yet they are one of the richest sources of calcium and vitamin D in the seafood world. They are typically sold fresh in local markets or canned.
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Prevent osteoporosis and provide calcium for children and the elderly
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Beneficial for blood and heart health
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Rich in iron, magnesium, phosphorus, and protein
Estimated price: Starting from 30,000 – 60,000 VND/kg, depending on the season.
Delicious dish suggestions: Sardines cooked with pepper, beer-steamed sardines, and crispy fried sardines.
4. Snakehead Fish – A “Panacea” for Health Recovery
This fish is highly regarded in traditional folk medicine for its restorative properties, making it ideal for convalescents, post-surgical patients, and postpartum women.
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Rich in protein, low in fat, and easily digestible
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Contains lysine and methionine, beneficial for muscle health
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Anti-inflammatory properties that promote wound healing
Estimated price: Ranging from 70,000 – 90,000 VND/kg.
Delicious dish suggestions: Snakehead fish porridge, snakehead fish stewed with turmeric, and snakehead fish steamed with gourd.
Expensive doesn’t always mean better. The aforementioned fish options are not only nutritious and mild in flavor but also budget-friendly for Vietnamese consumers. Instead of relying solely on imported salmon, you can easily opt for one of these four fish varieties to maintain a healthy diet, provide sufficient nutrition, and save on monthly expenses.
The Ultimate Catch: Indulge in Tender, Sweet Fish with a Whopping 25 Times More Calcium than Salmon, All at an Unbeatable Price.
This particular fish is a popular find in Vietnamese markets, offering a cost-effective alternative to salmon whilst boasting an impressive calcium content.
The Perfect Sour and Spicy Soup with Snakehead Fish
With this mouth-watering sour soup recipe, you’ll be able to create a delicious and tantalizing dish that will impress any food lover. This unique soup, made with snakehead fish, combines a blend of aromatic herbs and a sour twist that will leave your taste buds craving for more. It’s a culinary masterpiece that’s perfect for any occasion and will surely become a family favorite.
Six Types of Fish You Should Buy at the Market: Wild-Caught, Nutritious, and Affordable
These are the kinds of affordable, natural fish that are packed with precious nutrients, akin to ginseng and bird’s nest.
The $1 Dish That Has Westerners Hooked, Convinced They Were Vietnamese in a Past Life.
“I never thought I’d be addicted, but here I am! The first bite was a revelation – an explosion of flavors that will knock your socks off. It’s a sensory overload and I can’t get enough of it!” – Max McFarlin
The Ultimate Superfood: A Vietnamese Market Find
A hidden gem in the Vietnamese markets: a fish that boasts higher calcium content than milk and abundant omega-3 levels rivaling that of salmon, all at an incredibly affordable price.
This particular fish is a staple in Vietnam and for good reason. With its affordable price tag, this fish is a nutritious and healthy option, packed with calcium and omega fatty acids.
