Affordable, Omega-3-rich Fish Alternative to Salmon. No Mercury Worry. Available at Vietnamese Markets. Cook Delicious Dishes!

Salmon is a type of fish that is considered a fatty fish rich in omega-3 and is often used as a nutritious food. Salmon was imported to Vietnam and became a luxurious expensive fish. In Vietnam, there is freshwater salmon, but people still highly value imported salmon. The price of imported whole salmon on the market fluctuates around 300-600,000 VND per kilogram. The price of fillet salmon is higher. The price depends on the type of fish and the size of the imported source.

Salmon is considered a group of foods rich in omega-3. Each serving of salmon provides up to 2,150 mg of omega-3 along with high-quality protein and other nutrients such as vitamin D, selenium, and vitamin B. However, salmon is also a type of fatty fish that experts warn has a high risk of mercury contamination. Mercury is a heavy metal that seafood often becomes contaminated from the environment. When you eat food with mercury, this heavy metal accumulates in the body and is slowly excreted, causing mercury poisoning. This risk is even higher for young children.

Catfish abundance in Vietnamese markets, rich in omega-3, only costs a few thousand

Catfish is a type of sea fish that is abundant in Vietnamese waters. Catfish is considered a rich source of omega-3. According to this, a serving of catfish also has 2,150 mg of omega-3, similar to the amount in salmon. Catfish is smaller and is sold at affordable prices at markets or frozen. Vietnamese catfish sold in local coastal areas costs about 40-50,000 VND per kilogram, while in cities, it can be 80-100,000 VND. Compared to the price of salmon on the market, catfish is cheaper, about 1/3-1/5 of the price of salmon. Catfish is also the raw material for many factories to produce fish oil capsules.

Catfish has less mercury contamination than salmon, suitable for Vietnamese tastes

Catfish is considered to be a nutritious type of fish with a lower risk of mercury contamination than other fatty fish. Catfish is small in size, so it is suitable for many Vietnamese dishes such as catfish salad, grilled catfish with charcoal, braised catfish… Moreover, because catfish is small, you can cook it with bones, which is very good for calcium supplementation. Therefore, choosing catfish is a smart choice that can replace the expensive salmon. Of course, you should not give up salmon and other types of fish, but to ensure finances and nutritional aspects, you should combine and alternate them.

Catfish can be prepared into many delicious dishes suitable for Vietnamese tastes

Vietnamese catfish is often used to prepare many delicious dishes such as catfish salad, braised catfish, grilled catfish, catfish with tomato sauce, crispy fried catfish… to serve with rice meals.

Making catfish salad:

When buying catfish, wash it thoroughly, you can wash it with ginger wine to eliminate fishy smell, cut off the head and diagonally cut the belly, then remove the bones and only keep the fillet. Cut the meat into bite-sized pieces.

After cutting the catfish, put it in a bowl, squeeze the lime juice and squeeze it evenly for about 5 minutes to re-cook the fish meat and drain the water, then transfer the catfish meat to another bowl. Add sugar, fish sauce, sliced chili, lime juice or kumquat juice, sliced ginger, minced garlic, knead with gloves and squeeze evenly. Then add finely chopped Vietnamese mint, mix well, sprinkle crushed roasted peanuts and fried shallots, mix well. The dipping sauce for catfish salad includes: 2 tablespoons of sugar, 1 teaspoon of MSG, 1-2 chili peppers, 2 cloves of garlic, a little ginger, squeeze the juice from 2 kumquats into a small bowl, mash it and add 3 tablespoons of fish sauce, stir well with chopsticks. The catfish salad can be eaten with raw vegetables, rolled in rice paper and dipped in the dipping sauce.

Braised tomato catfish: Clean the catfish and put it in a hot pan with oil, stir-fry the pork belly until the fat comes out. Add the prepared tomatoes to the pan and stir well. When the tomatoes are soft, season with spices, add 200ml of water and bring to a boil, then add the catfish and cook for about 20 minutes. When the catfish is fully cooked, add basil and spring onions.

There are also many other dishes made from catfish such as peppercorn catfish, grilled catfish with charcoal, fried catfish, steamed catfish…

Benefits of catfish

In addition to providing a high amount of omega-3, catfish also has many benefits:

Catfish provides protein: Catfish is rich in protein and low in calories, making it great for weight loss diets.

Catfish is rich in antioxidants and vitamins: Catfish contains powerful antioxidants, especially vitamin E and selenium, which neutralize free radicals and reduce the harmful effects of free radicals, preventing aging. Catfish is also rich in vitamin D, which helps improve calcium absorption and reduces the risk of diseases. In addition, catfish also contains many other vitamins and minerals such as vitamin B12, vitamin B3, phosphorus, and potassium…

Catfish is rich in iron and prevents anemia: Anemia is still a common condition in Vietnamese women, children, and the elderly. Eating iron-rich catfish helps increase blood production in the body.

Catfish enhances brain health: Omega-3 fatty acids EPA and DHA in catfish are good nutrients that help improve memory, fight stress, and improve mood. In particular, vitamin B12 in catfish supports better human nervous system.

Catfish supplements calcium for strong bones: Catfish not only supplements calcium but also contains high levels of vitamin D, helping to improve calcium absorption. Thanks to that, catfish supports strong bones. Catfish with bone marrow is very good for adults and children.