3 Super Nutritious Freshwater Fish: Affordable, Easy to Find, and Great for Disease Prevention

Besides familiar choices like carp or mackerel, few people know that there are 3 other types of freshwater fish that are not only delicious and nutrient-rich but also help cool the body. If you come across these fish, be sure to bring them home—they make meals both tasty and healthy.

In family meals, freshwater fish are often preferred because their meat is tender, high in protein, low in fat, and easy to cook. Compared to red meat, fish provide a lighter source of protein that doesn’t “overload” the body while also supplying omega-3s, vitamins, and minerals that strengthen immunity, protect the heart, and improve mood and sleep.

To maximize their benefits, always choose fresh fish, cook them right after buying, and opt for low-oil dishes. Among them, 3 types of fish stand out as especially nutritious:

Catfish

Catfish have a cooling nature, with fragrant, tender meat that is easy to digest and contains few small bones. They are rich in protein, vitamin D, B12, calcium, phosphorus, and iron, which nourish the body, support bones and joints, and help blood production. Thanks to their high selenium and zinc content, catfish also strengthen immunity, especially when the body is tired or prone to summer colds.

In traditional medicine, catfish are sweet in flavor, warm in nature, and are believed to tonify qi and blood, reduce inflammation, and promote urination. They are often recommended for those recovering from illness or postpartum women. Popular dishes include catfish braised with turmeric, sour soup, or tofu stew—all delicious and health-boosting.

Crucian Carp

Crucian carp is a humble yet highly nutritious fish. Its meat is protein-rich, easy to absorb, low in saturated fat, and contains essential amino acids, B vitamins, and key minerals such as calcium, phosphorus, and iron. In traditional medicine, crucian carp is sweet and mild, with benefits like strengthening the spleen, clearing heat, promoting urination, and detoxifying.

Modern research shows that crucian carp also supports heart health with omega-3s, helping regulate blood pressure and reduce inflammation. For those who sweat excessively, eating crucian carp helps replenish minerals and boost immunity. Dishes like crucian carp soup with mustard greens, loofah, or malabar spinach are both cooling and nourishing.

Sea Bass (Barramundi)

Sea bass, which can live in both freshwater and saltwater, is renowned for its high protein content yet low fat, making it ideal for those who want light meals without sacrificing nutrition. It provides vitamin A, B12, and D, along with important minerals like potassium, magnesium, zinc, and selenium—nutrients essential for immunity, vision, and the nervous system.

Its flesh is tender, easy to chew and digest, and rich in unsaturated fatty acids that help reduce bad cholesterol and protect the heart. Steamed with ginger, cooked in tomato sauce, or baked in foil, sea bass retains its natural sweetness with little oil, making it suitable for both the elderly and children.