Salmon is no longer a luxury. It's a trend. Everyone is talking about it, everyone is recommending it. But there are fish that surpass it. Nutritionally stronger. Cheaper. More accessible. And for your heart – better.
Most people overlook them in stores. They don't have superfood status. But their content says it all. They're full of omega-3 fats, vitamins, minerals. They have less mercury. They're quicker to prepare. They cost half the price.
Mackerel – the forgotten queen
Mackerel is a fatty blue fish, rich in EPA and DHA fatty acids. These are the ones that take care of the heart muscles and vascular walls. In addition, it is a source of selenium, vitamins D and B12. The preparation is quick, the taste is pronounced. The nutrient content is comparable to salmon, but the price is significantly lower.
Mackerel is available in fresh, frozen, or canned forms, all three of which retain its nutritional value.
Sardines – nutritional powerhouse in a small package
They contain more calcium per gram than milkSardines are full of omega-3s, protein, iron, and vitamin D. Due to their size, they do not accumulate mercury, making them safer to consume regularly.
They are great grilled, baked or canned. In salads, on pasta or as a standalone dish. In addition to their nutrients, they are also an environmentally friendly choice, as they are a fast-growing and sustainably caught fish.
Anchovies – small but nutrient-packed
Anchovies are high in omega-3, calcium, phosphorus, and niacin. They have an intense flavor, so you don't need to eat a lot of them. Even a small amount affects the intake of key nutrients and benefits the blood vessels.
They are useful as an addition to hot dishes, cold snacks or as an aromatic base for sauces. They are durable, affordable and very versatile in the kitchen.
Trout – a local, quiet winner
Trout is a freshwater alternative that often remains overlookedIt has tender meat, high protein and natural fat content. It is characterized by lower toxin content, as it is not a predator of larger fish.
It is suitable for baking, stewing or grilling. It also contains vitamin A, potassium and magnesium.
