A Type of Fish With Meat “as Sweet as MSG,” as Nutritious as Salmon — Yet Often Overlooked

Vietnam is home to an abundant variety of seafood, including a type of fish praised by nutrition experts for its naturally sweet flavor and impressive nutritional profile — in fact, it rivals salmon in many aspects. Surprisingly, this fish is still overlooked in many households.
That fish is herring, often referred to as a hidden “nutritional treasure” of Vietnam’s waters.

Herring: Soft, Sweet Meat “Like It’s Seasoned With MSG”

Although herring is small, its meat is exceptionally tender, fragrant and naturally sweet. Coastal residents often say the meat tastes “as sweet as if it already contains MSG,” requiring only simple cooking methods such as grilling, pan-searing or making salads to bring out its full flavor.

The mild aroma of herring also makes it suitable even for children or people who dislike the strong smell of typical ocean fish.

---

A Nutritional Profile Comparable to Salmon

Multiple nutritional analyses show that the Omega-3 content in herring matches — and sometimes surpasses — that of salmon depending on the catch.

Per 100g, herring provides:

• High levels of Omega-3 (EPA + DHA) for heart and brain health

• A rich amount of Vitamin D

• Easily digestible protein

• Essential minerals like selenium, calcium and phosphorus

• B-complex vitamins, especially Vitamin B12

This makes herring a “superfood at a budget price” — highly nutritious yet extremely affordable.

---

Health Benefits of Eating Herring

1. Supports Heart Health

Omega-3 fatty acids help reduce bad cholesterol, regulate blood pressure and lower the risk of artery blockage.

2. Boosts Memory and Concentration

DHA enhances brain function, making herring beneficial for children, adults and the elderly.

3. Strengthens Immune Function

Vitamin D and selenium reduce inflammation and increase the body’s defense mechanisms.

4. Promotes Bone Health

Calcium, phosphorus and Vitamin D work together to maintain strong bones and reduce osteoporosis risk.

5. Ideal for Children

Its soft texture and minimal small bones make herring safe and easy to prepare for young children.

---

Why Do Many People Still Overlook Herring?

Despite its impressive benefits, herring is not as popular as other fish because:

• Its small size leads some to think it’s difficult to prepare

• Many associate it mainly with raw preparations (like herring salad) and feel hesitant

• Other fish such as salmon or basa are more widely marketed

However, herring is extremely versatile and can be cooked in numerous delicious and simple ways.

---

Popular Dishes Made With Herring

• Phu Quoc-style herring salad

• Charcoal-grilled herring

• Herring braised with tomatoes

• Crispy fried herring with chili-garlic

• Mediterranean-style herring in olive oil

These dishes are flavorful, nutritious and budget-friendly.