Many people might be surprised to learn that the real "king of omega-3" is not salmon, but mackerel—a common, affordable fish found in Vietnamese markets.

Omega-3 and Its Benefits

Omega-3 is one of the essential fatty acids that the body cannot produce on its own. It plays a critical role in heart health, brain function, and preventing cellular aging. For a long time, salmon has been considered the ultimate superfood for omega-3, but recent research published in Nature Food reveals that mackerel is actually the top contender when it comes to omega-3 content.

In fact, 100 grams of mackerel contains 5,134 mg of omega-3, while salmon only provides around 2,260 mg of omega-3 for the same amount. This surprising revelation may cause many to rethink their food choices.

Why Mackerel is a Great Option:

Mackerel is not only nutritious, but it’s also delicious and easy to eat. It has white, fatty flesh with few bones and a mild, pleasant taste, making it suitable for both adults and children. Additionally, mackerel has a short life cycle and lives in the middle water layer, meaning it’s less likely to accumulate mercury or heavy metals compared to larger fish.

Other Nutritional Benefits of Mackerel:

Besides omega-3, mackerel is also rich in vitamin D, B12, iron, calcium, and easily digestible protein, making it an excellent choice for those suffering from weakness, older adults, or pregnant women. It is an affordable and healthy alternative for those who want to eat fish regularly without breaking the bank.

Affordable and Widely Available

While salmon typically costs between 300,000-500,000 VND per kilogram, mackerel is much more affordable. Here’s a breakdown of some common types of mackerel available in Vietnam:

How to Choose Fresh Mackerel:

Mackerel is often treated with urea to maintain its freshness, especially in cities far from the sea. Here’s how to select fresh mackerel without chemicals:

• Eyes: Fresh mackerel will have clear, slightly bulging eyes, not sunken or cloudy.

• Gills: The gills should be pinkish-red, without any slime or foul odor.

• Body: The body should be firm and bounce back when pressed, not soft or dented.

• Scales: The scales should stick tightly to the body and have a silvery shine, without excessive flaking.

• Size: Mackerel weighing between 0.5–1 kg is generally the best, as it has firm meat and less fat.

To avoid buying mackerel treated with urea (which can cause bland taste and odd smells when cooked), it’s best to purchase from reputable markets or supermarkets with food safety certification.

Delicious Ways to Cook Mackerel

To preserve its nutrients, it’s recommended to grill, steam, or lightly pan-fry mackerel. Avoid deep frying or stewing for too long, as these methods can destroy beneficial fats.

Some popular mackerel dishes include:

• Mackerel Braised with Tomatoes: The mild sourness from the tomatoes complements the rich fish.

• Grilled Mackerel with Ginger: A fragrant and flavorful dish, perfect with noodles or fresh herbs.

• Black Pepper Mackerel: A savory dish that goes well with steamed rice, especially on rainy days.

Can Mackerel Replace Salmon?

Yes, mackerel can replace salmon, and in many ways, it’s even superior in terms of nutrition per cost. While salmon has some advantages, such as being less fishy and easier for children to eat, mackerel is a much more affordable option for those looking to get enough omega-3 without spending a lot.

You don’t need to spend hundreds of thousands on imported salmon. Instead, you can easily get enough omega-3 by adding mackerel to your diet. With its high nutritional content, delicious flavor, and affordable price, mackerel truly deserves to be called the "real king of omega-3."