1. Mackerel – A “Precious Gem” for the Cardiovascular System
A bone-less fish with sweet meat, as valuable as ginseng, and costs less than VND 100,000/kg at the market
Mackerel is renowned not only for its sweet taste and minimal bones but also for its abundance of omega-3 fatty acids, which aid in reducing inflammation, alleviating joint pain, and promoting cardiovascular health. This fish is low in fat yet rich in protein, vitamin B12, and iron, making it an excellent booster for the immune system and a safeguard against anemia.
Delicious dish suggestions: Braised mackerel with peppercorns, steamed mackerel rolled in rice paper, and mackerel in tomato sauce.
2. Threadfin – The “Emperor” of Nutritious Fishes
Threadfin, also known as the “Emperor” fish, boasts tender, sweet meat and an abundance of omega-3, with minimal fine bones. This makes it an excellent choice for children and pregnant women. Consuming threadfin strengthens eyesight, nourishes the skin, and enhances the nervous system.
Delicious dish suggestions: Crispy-fried threadfin, salt and chili-grilled threadfin, and threadfin braised with pickled cucumber.
3. Sea Bass – Rich in Vitamin A, Beneficial for Bones and Joints
Sea bass is an excellent source of vitamin A, which is essential for maintaining eye health and improving vision-related issues such as age-related macular degeneration and cataracts. Additionally, sea bass contains a plethora of other nutrients that enhance digestion, boost immunity, and provide much-needed calcium, thereby preventing osteoporosis and joint degeneration while also contributing to the growth of children’s height.
Furthermore, the high levels of Omega 3 and 6 in sea bass help reduce cholesterol levels and protect against cardiovascular diseases such as myocardial infarction and atherosclerosis in the elderly.
For women, sea bass is a fantastic aid in weight loss and skin care, making it an indispensable part of weekly menus.
Delicious dish suggestions: Sea bass steamed with soy sauce, sea bass sour soup, and crispy-fried sea bass.
4. Silver Croaker – Tender Meat, Abundant in Minerals
Silver croaker, also known as silver perch, comes in two varieties: yellow croaker and silver croaker. While yellow croaker can be farmed, silver croaker cannot. Silver croaker has a distinctive rhomboid shape and is almost bone-less. Its meat is tender and flavorful, making it an ideal winter dish. Silver croaker is both sweet and nutritious, packed with essential microelements such as calcium, phosphorus, potassium, and selenium. This makes it a superb choice for boosting the health of both the elderly and children during harsh weather, when it’s crucial to strengthen immunity to fight off illnesses.
Silver croaker has sweet meat, few bones, and is very reasonably priced.
Delicious dish suggestions: Salt and chili-grilled silver croaker, tamarind-flavored silver croaker, and silver croaker steamed with ginger.
5. Bonito – Low in Fat, High in Omega-3
Bonito boasts sweet meat with minimal bones and is rich in omega-3, which helps reduce bad cholesterol and prevent cardiovascular diseases. Notably, bonito is high in protein yet low in fat, making it ideal for those seeking to lose weight.
Delicious dish suggestions: Clay pot-braised bonito, bonito grilled in foil, and crispy-fried bonito.
6. Tuna – Enhances Cognition and Combats Aging
Tuna has firm meat with minimal fine bones and a delightful flavor. It is rich in vitamin A and protein, making it an excellent choice for calorie intake and preventing colds. Additionally, tuna is abundant in fatty acids, particularly DHA, and other unsaturated fatty acids, which are vital for overall health and especially for the cognitive development of children. Therefore, parents should actively incorporate tuna into their children’s diets, especially during winter.
Delicious dish suggestions: Tuna in tomato sauce, braised tuna with wild ginger, and fried tuna with garlic and fish sauce.
Notes for Choosing Fresh and Delicious Fish
- Examine the eyes: Fresh fish should have clear, translucent eyes, free from cloudiness or protrusion.
- Check the gills: The gills should be bright red, devoid of any darkening or strange odors.
- Press the meat: Fresh fish will have resilient meat that bounces back when pressed, without feeling mushy.
- Smell the fish: Fresh fish should have a mild, natural fishy odor, free from any unpleasant or strong smells.
With their affordable prices and exceptional nutritional value, these fish varieties are excellent choices to incorporate into your daily meals, ensuring a healthy and robust family!
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How to Cook Mackerel in a Rich and Flavorful Green Peppercorn Stew, Eliminating Any Fishy Taste
Mackerel fish is a humble yet delicious and nutritious dish that is perfect for any family meal. While it is an affordable and healthy option, the strong fishy odor can be off-putting for some. However, with the right recipe, you can transform this humble fish into a mouthwatering delight that will have everyone asking for more. The following recipe for braised mackerel with green peppercorns eliminates the fishy odor and creates a flavorful dish that is perfect with a bowl of steamed rice.
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The Ultimate Guide to Choosing the Freshest Mackerel
To choose the freshest mackerel, pay attention to the colour of the spine; fresh fish will have light black or greenish stripes, while dull or dark black colours indicate spoilage.
