An accessible and healthy alternative
Fish consumption is widely recognized for its high content of omega-3 fatty acids, which are beneficial for cardiovascular health and brain development. However, in times of economic crisis, it is essential to find more affordable options than the popular salmon, known to be one of the most nutritious fish.
Fortunately, there are other equally nutritious and more economical fish that can help maintain a balanced and healthy diet.
Economical options rich in Omega 3
Anchovy (or anchovy), mackerel, sardine and herring are some of the fish that stand out for their abundant omega-3 content and their more affordable price compared to salmon. These fish are excellent for heart care and are also rich sources of protein and other essential nutrients such as iron, zinc and vitamin B12, according to experts at Harvard Medical School.
Anchovy, for example, offers 2.04 grams of omega-3 per 100 grams of meat, in addition to being a source of selenium, phosphorus and potassium. Sardines, with about 8 grams of fat per 100 grams, are an excellent source of omega-3 that helps reduce triglyceride levels. Mackerel, for its part, contains 2.05 grams of omega-3 per 100 grams and is rich in essential fatty acids, proteins, vitamins and minerals. Finally, herring stands out with 2,268 grams of omega-3 per 100 grams, in addition to being a good source of potassium and vitamins B12, B3, B7 and A.
A healthy and economical option
These inexpensive fish are nutritious and versatile options in the kitchen. The anchovy can be enjoyed fried, battered or in vinegar, while the sardine can be consumed with its bone, providing a good amount of calcium. Mackerel can be prepared grilled or baked, and herring is ideal for those looking for a healthy and economical option due to its low carbohydrate and sugar content.
In short, these nutritious and inexpensive fish are excellent alternatives to salmon, offering health benefits and a more accessible option to maintain a balanced and healthy diet.