For years, salmon has been considered the king of healthy fish, a symbol of a balanced diet and frequent recommendation on omega-3-rich diets. However, this fame does not mean that it is the only right choice. There are other options, often forgotten on shelves, which offer similar, or even higher benefits at a much more affordable price.
Although they go unnoticed at supermarket stalls, certain fish have an enviable nutritional value. They are natural sources of essential vitamins, minerals and fatty acids that promote cardiovascular health.
Mackerel: the forgotten treasure
According to Among the least valued fish is the mackerel, known for its high omega-3 content, namely EPA and DHA acids. These compounds help protect the heart and improve circulation. The mackerel is still rich in selenium, vitamin D and vitamin B12.
Available in various ways
This fish can be found in different presentations: fresh, frozen or canned. Regardless of the way it is sold, its nutritional value remains virtually unchanged.
Sardines: Small but powerful
Another discreet star is the sardines. Although small, they are nutritional powers. They contain more calcium, grass by grass than milk, and are also an excellent source of protein, iron, vitamin D and omega-3.
Because they are small, sardines do not accumulate heavy metals such as mercury, which makes them ideal for frequent consumption. They can be grilled, baked, canned or used in cold and hot dishes.
Anchovas: Intense flavor and high value
Anchoves, in turn, stand out for their intense flavor and high calcium, phosphorus and niacin content. Even in small quantities, they contribute significantly to the daily intake of important nutrients.
Versatility in the kitchen
In the kitchen, anchovies are extremely versatile. They serve as an aromatic basis for sauces, pasta complement and salads or as a snack. They also have the advantage of being quite lasting.
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TRUTA: The river fish that is worth
Less known but no less nutritious, trout is an excellent alternative to salmon. It is a freshwater fish, with soft meat, high concentration of protein and healthy fats.
In addition, the trout has less toxin content, as it does not feed on other larger fish. It also provides vitamin A, potassium and magnesium, being suitable for baking, stewing or grilling.
Choose more friendly friend
Although salmon remains much appreciated, its price per kilo is significantly higher than other equally nutritious fish.
In many Portuguese supermarkets, fresh salmon can exceed 20 euros per kilo, while the mackerel, sardines, anchovies and even trout can be bought by less than half of that value.
This difference makes these four alternatives not only more economical, but also more affordable for those who want to follow healthy diet without compromising the budget.
Opt for these fish is not just an economic choice. It is also an environmental conscious attitude, as many of them come from sustainable fishing and grow rapidly.
Simple recipes for everyday
The diversity of preparation allows you to include these foods in a practical way in the daily diet, without giving up the taste or nutritional quality.
Fish that deserve more prominence
With more affordable prices, lower risk of contamination and proven benefits, these fish definitely deserve a prominent place at our tables.
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