If you’re looking for fish that are high in nutrition, widely available, and reasonably priced, here are three freshwater varieties often called the “under-water ginseng” for their health-benefits. They’re delicious, beneficial and ideal for everyday meals.

1. Common Carp („cá chép“)

• In traditional Chinese medicine and Vietnamese folk remedy, carp is listed in classic texts (e.g., Shénnóng Běncǎo Jīng) as a “top-grade medicinal fish” because of its many virtues.

• According to a nutritional comparison, carp offers significantly more vitamins and minerals than many other freshwater fish — e.g., about 6 × more calcium & iron, and 10 × more vitamin A compared with certain other species. Food Struct

• Benefit-claims: carp is said to “nourish both yin and yang”, help eliminate phlegm, support the spleen and stomach, and be especially good for pregnant women or postpartum recovery when cooked into congee.

• Practical note: Because carp has many small bones, it requires care when cooking and eating, but for many households, it offers great value.

2. Snakehead fish / “cá quả” (cá lóc)

• In traditional Vietnamese herbal cuisine, snakehead fish is described as having a sweet taste, balanced nature, and is non-toxic. It’s credited with benefits like boosting blood and qi, strengthening tendons and bones, removing dampness, and helping consumption issues in children.

• It is particularly recommended in summer for clearing “damp-heat” (traditional term) and for people recovering from illness.

• From a modern nutritional perspective: all fish contribute valuable protein, minerals and healthy fats. According to nutritional reviews, fish are an excellent source of omega-3 fatty acids, vitamins A, D, E, and minerals like phosphorus, zinc, selenium. anses.fr+1

• Practical tip: Snakehead is widely available in many Vietnamese markets, cooks well in soups, stews or grilled forms.

3. Loach (Misgurnus anguillicaudatus) / “cá chạch”

• The historical medical text Běncǎo Gāngmù records the loach as “sweet in taste, neutral in nature”, with properties of replenishing blood, strengthening yang, clearing heat, and beneficial for skin disorders.

• It’s sometimes dubbed “the ginseng of the water” because of its highly regarded tonic-value.

• While I found less modern nutritional data specific to loach in English, freshwater fish such as loach often carry high amounts of protein, minerals and valuable nutrients.

• Practical note: Because loach is smaller and often caught locally, it tends to be affordable; cooking into clay-pot stews or braised forms makes it a delicacy with health-benefits.

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✔️ Why These Fish Are “Worth it”

• They provide lean, high-quality protein — important for repair, growth and immune function. PMC

• They supply minerals and vitamins (especially carp with its high mineral density) which many diets may lack. Food Struct

• They are relatively affordable and accessible in freshwater markets in Vietnam, making regular inclusion feasible.

• Traditional herbal-food culture supports their use for supportive health—postpartum, for weak digestion, for replenishment.

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⚠️ A Few Things to Keep in Mind

• Ensure freshness: freshwater fish must be cleaned properly; avoid fish that smell “off” or are obviously mishandled.

• Cooking matters: keep cooking methods healthy — avoid excessive deep-frying with heavy oil; prefer steaming, stewing or grilling to preserve nutrients and keep fats low.

• Vary the fish and sources: one should not rely exclusively on a single species—environmental contaminants differ by species and region. For example, while fish are nutritious, some may accumulate heavy metals or other pollutants if from contaminated waters. anses.fr

• Remove many bones: especially for children or older adults using carp; small bones can pose choking risk.

• Balance with diet: fish should complement plenty of vegetables, whole grains and moderate fats for overall health.