Fish have long been recognized as a rich and healthy source of protein. Among them, salmon is often considered the “star” due to its high protein content. However, not many people know that there is a small yet nutritionally superior fish to salmon – the herring.
Superfood from the Sea
According to data from the United States Department of Agriculture (USDA), 100 grams of herring contains up to 23 grams of protein, surpassing the 20 grams of protein found in the same amount of salmon. Herring is not only rich in protein but also packed with other valuable nutrients such as vitamins D and B12, omega-3 fatty acids, calcium, and magnesium.
Dr. Nguyen Thi Lam, Deputy Director of the National Institute of Nutrition, shared with Suc Khoe & Doi Song newspaper: “Herring is one of the best natural sources of omega-3. The DHA and EPA content in herring are highly beneficial for brain development and vision, especially crucial for children and pregnant women.”
Nutritional Secret of the Japanese
The Japanese are renowned for their healthy and scientific diet. It is no coincidence that herring has become an integral part of their daily meals. From simple boiled herring to more intricate dishes such as sushi, sashimi, or soba noodles cooked with herring, each preparation method showcases the unique flavor and nutritional value of this fish.
“Herring is not only delicious but also highly nutritious. The Japanese often joke that eating herring makes you smarter and live longer,” said Japanese chef Takahashi Nobuhiro in an interview with VTV.
Vietnam – A Herring Paradise
Fortunately, Vietnam boasts an abundant source of herring. According to the Agriculture and Environment newspaper, herring is widely distributed along the coastal areas of the country, particularly in the provinces of Nghe An, Ha Tinh, Thanh Hoa, and Quang Binh.
Moreover, this year’s herring fishing season has seen positive signs. On February 17, 2025, Tin Tuc newspaper reported, “Fishermen in Dien Chau, Nghe An, are delighted to catch between 1 and 3 hundred kilograms of herring on each trip.” Similarly, VTV also recorded the joy of Thanh Hoa fishermen who had a bountiful herring harvest with large yields right at the beginning of the year.
Enjoying Herring the Right Way
With its high nutritional value and availability in Vietnam, herring deserves a place in your daily menu. You can prepare a variety of dishes with herring, such as crispy fried herring, pepper-braised herring, herring salad, or sour herring soup. Nutritionists recommend consuming herring 2-3 times a week to maximize its nutritional benefits.
When choosing herring, opt for fresh fish with bright eyes, red gills, and a resilient body. Proper storage is also crucial to ensure food quality and safety.
Conclusion
Herring, a superfood rich in nutrients, is not only favored by the Japanese but is also a precious gift from the sea to the Vietnamese. Include herring in your family’s diet to reap the wonderful benefits that this fish has to offer.
The Ultimate Superfood: Discover the Two Priceless Pork Parts that Rival Ginseng and Bird’s Nest
These delicacies are not only rare and nutritious, but they are also highly sought-after by discerning foodies each morning at the market.
The Ultimate Superfood: Fish Beyond Nest Soup, an Affordable Delicacy.
Common in the lives of the Vietnamese, the freshwater fish Cá Mè Hoa is not only affordable but also boasts a high nutritional value. Dubbed as the “inexpensive bird’s nest”, this fish is a powerhouse of health benefits.
The Coconut Conundrum: 6 People Who Should Steer Clear of This Tropical Treat
Coconut water is a refreshing and healthy drink, but it’s not for everyone. While it boasts an impressive nutritional profile, there are 6 groups of people who should avoid consuming it.
5 Vegetables Rich in Nutrients but Prone to Kidney Stones and Kidney Failure if Overconsumed
A healthy diet requires a good serving of vegetables. However, it is a common misconception that consuming large quantities of vegetables is always beneficial. It is, in fact, the sensible and informed use of vegetables that brings about positive health outcomes. Some vegetables, if consumed in excess, can lead to kidney stones and other adverse health effects.
5 Foods You Should Never Eat With Fish: A Healthy Diet Caution
Fish is a nutritious food, but it’s important to be mindful of what you eat it with. Some combinations can be detrimental to your health, so it’s best to avoid certain food pairings.
