American expert praises the "world's best" fish, turns out in Vietnam you see it whenever you go to the market
Sardines are a food rich in many important and healthy nutrients. Illustration photo
Cá mòi giàu omega 3
Sardines are one of the types of fish praised by Professor Christopher Golden for their nutritional value and safety for consumption. This is also a fish among the richest in omega-3, with 1.4g of omega-3 per serving.
Omega-3 fatty acids, especially EPA and DHA in sardines, have been proven to offer many cardiovascular benefits, such as reducing the risk of many cardiovascular diseases, reducing inflammation, improving blood vessel flexibility, and lowering the risk of arrhythmias and stroke.
This fish has many health benefits, largely due to its high content of omega-3 fatty acids and nutrients that have been scientifically proven to provide several health benefits such as reducing the risk of heart disease, improving brain health, reducing inflammation, strengthening bones…
Sardines provide an excellent source of vitamins, calcium, and protein. However, it should be noted that sardines contain a lot of sodium, calories, and purines, so they are not suitable for people with gout, hypertension, and certain other medical conditions.
Although sardines have 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…
Sardines provide an excellent source of vitamins, calcium, and protein. However, it should be noted that sardines contain a lot of sodium, calories, and purines, so they are not suitable for people with gout, hypertension, and certain other medical conditions.
Illustration photo.
Herring is one of the best fatty fish for health
The fish highly rated by American nutritionists for its health benefits turns out to be a familiar dish for Vietnamese people, cheap and easy to buy at the market.
In addition, this fish is a rustic ingredient that can be prepared into many delicious dishes, especially braised, grilled, salad, or crispy fried dishes, well-suited for Vietnamese family meals.
According to American nutritionist Julia Zumpano, herring is one of the best fatty fish for health thanks to its high omega-3 content, even surpassing salmon or tuna on the same serving size.
Notably, just about 85g of herring provides a significant amount of omega-3, helping support cardiovascular health, lower blood lipids, and benefit the brain. Several studies published in the American Journal of Clinical Nutrition also show that regularly eating herring can help reduce blood triglycerides.
Although highly rated worldwide, in Vietnam herring has a fairly affordable price, usually fluctuating between about 80,000 - 100,000 VND/kg, and is even cheaper in coastal areas. For this reason, this fish appears frequently in family meals.
The distinctive feature of herring is its tender, moderately fatty meat that is not overly fishy, making it very easy to prepare. Among the preparations, braised herring is loved by many because of its rich flavor, pairing wonderfully with hot rice.
Pepper-braised herring is the most familiar dish; simply braising it with fish sauce, pepper, chili, and a little sugar yields a fragrant pot of fish. When braised for a long time, the fish meat firms up, absorbs the seasonings, and the fish fat renders out to create a natural rich flavor that goes wonderfully with rice.
Braised herring is favored by many. In particular, braising it with tomatoes goes extremely well with rice.
Besides braising, herring is also used to make salad (gỏi) – a famous specialty in Central Vietnam and Phú Quốc. Herring salad tossed with onions, grated coconut, and fresh herbs, then dipped in flavorful fish sauce, creates a very distinctive taste. This dish is both rich and sweet, and wrapping it in rice paper makes for a true coastal specialty.
Crispy fried herring is also a familiar choice for daily meals. Simply seasoned lightly with salt and fried until golden, the fish skin turns crispy while the flesh inside remains soft and rich. This dish is delicious eaten with rice or wrapped with fresh herbs. Many families also enjoy grilling herring over charcoal; when cooked, it has a characteristic aroma, and dipping it in green chili salt is enticing enough.