The following are some of the most beloved fish varieties in Vietnam, known for their natural sweetness, low bone content, high nutritional value, and ease of preparation.
1. Mackerel (Ca nuc)
Mackerel is a popular fish with high nutritional value. It is an excellent source of omega-3 fatty acids, which are known to reduce joint pain, decrease inflammation, and support cardiovascular health. With low fat and cholesterol levels, mackerel is an ideal choice for those looking to maintain stable cholesterol levels and boost their immune system. This versatile fish can be prepared in a variety of delicious ways, including braised, grilled, or steamed with ginger.
2. Snakehead Fish (Ca luoi bo)
This affordable, sweet-fleshed, and bony fish is a nutritious delicacy, costing less than 100 thousand VND per kilogram.
Snakehead fish, also known as “Emperor’s Fish,” has only a central backbone, making it easy to eat and ideal for children and pregnant women. Its meat is tender and sweet, with a non-fishy taste, and it’s an excellent source of omega-3 fatty acids, which are beneficial for skin and eye health. Snakehead fish can be prepared in a variety of ways, including steaming, frying, roasting, or braising, making it a versatile and tasty addition to any meal.
3. Largemouth Bass (Ca vuoc)
Largemouth bass is rich in vitamin A, which is essential for improving eyesight and preventing eye-related issues such as macular degeneration and cataracts. The high content of calcium and other nutrients in this fish supports digestion, boosts immunity, and helps prevent osteoporosis. The omega-3 and omega-6 fatty acids in largemouth bass also contribute to lowering cholesterol levels and protecting cardiovascular health. For women, this fish is especially beneficial for maintaining a healthy figure and promoting beautiful skin.
4. Silver Pomfret (Ca chim bac)
Silver pomfret is a delicate, aromatic fish with minimal bones and a wealth of nutrients, including calcium, potassium, and selenium. It is an excellent choice for braising or frying, making it a winter favorite. This fish also helps boost immunity and protect the health of the elderly and young children during harsh weather conditions.
5. Jackfish (Ca ho)
This naturally sweet, tender, and bony fish is a springtime favorite, costing less than 100 thousand VND per kilogram.
Jackfish is abundant in omega-3 fatty acids and low in fat, making it an excellent choice for those concerned about cardiovascular health. It is versatile and can be prepared in a variety of ways, including grilling, braising, or cooking in soup, resulting in a delicious and nutritious meal.
6. Tuna (Ca thu)
Tuna is well-known for its firm, flavorful meat and is an excellent source of vitamin A, protein, and DHA, all of which are crucial for the development of children’s brains. Additionally, tuna helps boost immunity, prevent colds, and reduce the risk of cardiovascular diseases. During the winter, braised or stewed tuna are common and beloved dishes on family dinner tables.
With these fish varieties, you can not only create delicious and nutritious meals but also enjoy cost savings while ensuring the health and well-being of your family.
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