US expert praises the "world's best" fish, turns out it's available in every local market in Vietnam
Sardines are a food packed with essential, healthy nutrients. Illustrative photo
Sardines are rich in omega-3
Sardines are among the fish praised by Professor Christopher Golden for their nutritional value and safety for consumption. They are also among the richest sources of omega-3, providing 1.4 g of omega-3 per serving.
Omega-3 fatty acids, especially EPA and DHA in sardines, have been proven to offer numerous cardiovascular benefits, such as lowering the risk of many cardiovascular diseases, reducing inflammation, improving blood vessel elasticity, and decreasing the risk of arrhythmias and stroke.
This fish offers numerous health benefits, largely due to its high content of omega-3 fatty acids and nutrients that have been scientifically proven to provide health benefits such as reducing the risk of heart disease, improving brain health, reducing inflammation, and strengthening bones...
Sardines provide an excellent source of vitamins, calcium, and protein. However, note that sardines are high in sodium, calories, and purines, making them unsuitable for individuals with gout, hypertension, and certain other medical conditions.
Although sardines offer many health benefits, largely due to their high content of omega-3 fatty acids and nutrients scientifically proven to provide several health benefits such as reducing the risk of heart disease, improving brain health, reducing inflammation, strengthening bones, etc.
Sardines provide an excellent source of vitamins, calcium, and protein. However, note that sardines are high in sodium, calories, and purines, making them unsuitable for individuals with gout, hypertension, and certain other medical conditions.
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Herring is one of the healthiest fatty fish
A fish highly rated by American nutritionists for its health benefits turns out to be familiar to Vietnamese people, inexpensive, and easy to buy at the market.
In addition, this fish is a rustic ingredient that can be prepared into a variety of delicious dishes, especially braised, grilled, in salads, or deep-fried, making it well-suited for Vietnamese family meals.
According to American dietitian Julia Zumpano, herring is one of the best fatty fish for health due to its high omega-3 content, even surpassing salmon or tuna on a per-serving basis.
Notably, just about 85g of herring provides a significant amount of omega-3s, supporting cardiovascular health, lowering blood lipids, and benefiting the brain. Several studies published in the American Journal of Clinical Nutrition also indicate that regular herring consumption can help reduce blood triglycerides.
Although highly prized around the world, herring in Vietnam is quite affordable, usually ranging from 80,000 to 100,000 VND/kg, and even cheaper in coastal areas. Consequently, this fish appears frequently in daily family meals.
The special thing about herring is its tender, moderately fatty flesh with a mild flavor that isn't overly fishy, making it very easy to cook. Among the dishes, braised herring is a favorite for its rich, savory flavor, pairing perfectly with hot steamed rice.
Pepper-braised herring is the most popular dish—simply braise it with fish sauce, black pepper, chili, and a touch of sugar to get a fragrant pot of fish. With long simmering, the fish meat becomes firm and well-seasoned, while the fish fat renders out to give a natural richness that pairs wonderfully with rice.
Braised herring is loved by many. In particular, herring braised with tomatoes goes exceptionally well with steamed rice.
Beyond braising, herring is also used to make raw fish salad—a famous specialty in Central Vietnam and Phu Quoc. Herring salad tossed with onions, grated coconut, and fresh herbs, served with rich, flavorful fish sauce, creates a very distinct taste. Rich and naturally sweet, it is traditionally rolled with rice paper as a quintessential coastal delicacy.
Crispy fried herring is also a familiar choice for everyday meals. Simply seasoned with a little salt and fried until golden, the fish skin turns crispy while the meat inside stays tender and rich. This dish goes great with steamed rice or rolled in fresh greens. Many families also enjoy grilling herring over charcoal, which produces a distinctive aroma that is delicious with just a dip of green chili salt.