For a long time, salmon was seen as the king of healthy fish. Its fame as a source of omega-3 and ally of a balanced diet made it constant presence in many diets. However, this reputation does not mean that it is the only nutrient option at the table.
The truth is that there are other fish with similar nutritional value, but they continue to be ignored on supermarket shelves. More affordable and with proven benefits, they are a smart choice for those looking to take care of health without spending too much.
Mackerel: a powerful source of omega-3
Among the least valued examples is the mackerel. According to City Magazine, this fish is especially rich in fatty acids EPA and DHA, fundamental to protecting the heart and improving circulation. In addition, it contains selenium, vitamin D and vitamin B12.
The mackerel can be bought fresh, frozen or pickled. Interestingly, regardless of the form of presentation, its nutritional value remains virtually unchanged, making it a versatile and economic option.
Sardines: Small in size, large in nutrients
Sardines, in turn, are a true nutritional power. Grass by grass, provide more calcium than milk and are also rich in iron, protein, vitamin D and essential fatty acids. All this in a small fish.
Due to their short life cycle and position in the food chain, sardines accumulate fewer heavy metals such as mercury. Therefore, they are ideal for regular consumption and can be prepared grilled, baked, canned or even in salads.
Anchovas: Intense flavor and mineral wealth
Those who appreciate the most striking flavors can find an excellent alternative in the anchovies, according to the same source. Although consumed in smaller quantities, they are an important source of calcium, phosphorus and niacin, contributing significantly to a balanced diet.
In cuisine, anchovies serve as the basis of many sauces and dishes. They combine well with pasta, salads or can be served as a snack. Their durability makes them even more practical to always have at hand in the pantry.
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TRUTA: alternative freshwater to salmon
Another interesting choice is trout, a river fish with soft meat and mild flavor. Rich in protein and healthy fats, it stands out for being a less toxic option, as it does not feed on larger fish.
Trout also offers other benefits: it is a source of vitamin A, potassium and magnesium. It is excellent for those who like to vary the recipes, as it can be grilled, puffed or baked, adapting easily to different tastes.
Price can make all the difference
The high cost of salmon can be an obstacle. In many Portuguese supermarkets, the price per kilo exceeds 20 euros, while fish such as mackerel, trout or sardines cost less than half.
Accessibility without losing quality
This factor makes these alternatives especially advantageous for those who want to maintain healthy diet without compromising the family budget. In addition to nutritious, they are easy fish to find and prepare.
Environmental friendly choices
Opt for these fish is also an ecological decision. Many of these species come from sustainable fishing and have faster growth, which contributes to the preservation of marine resources, according to ,.
Simple to prepare and with a lot of flavor
The variety of forms of clothing allows us to incorporate these fish into the dietary routine without complications. From cold dishes to hot options, they offer flavor and nutrition without requiring elaborate techniques.
With an enviable nutritional profile, affordable prices and lower risk of contamination, these fish deserve more prominence. These are intelligent, tasty and sustainable choices that can take place on Portuguese tables.
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