Don’t Rush to Buy Eels or Loaches—These 3 Common Fish Are Actually the Best for Your Health

Many people enjoy eating eels, loaches, or gobies, believing they are among the most nourishing options. However, nutrition experts point out that these fish are considered “warm-natured,” making them more suitable once the weather turns cold.

In early autumn, days remain hot while mornings and evenings turn chilly. This seasonal transition often brings fatigue and poor appetite, a period traditionally described as “the bitter summer not yet gone.” At this time, the body needs a well-balanced diet—one that provides energy without overburdening the digestive system.

While eel, loach, and goby are popular, lighter fish with tender flesh, fewer bones, high protein, and moderate fat are better choices for early autumn. The three standout candidates are mackerel, croaker, and grouper—affordable, common, yet packed with superior nutrition.

Mackerel – “A Nutrition Storehouse” for Brain and Heart Health

Mackerel has firm, tasty meat and a single backbone, making it easy to cook. Its highlight is its rich DHA and EPA content—Omega-3 fatty acids that boost memory, sharpen mental clarity, and protect cardiovascular health. It is also a good source of high-quality protein and calcium, suitable for both children and the elderly.

Suggested dishes: Braised mackerel with tomatoes (flavorful and balanced), grilled mackerel with lemongrass and chili (firm and aromatic), or sour bamboo shoot soup with mackerel (refreshing for late summer days).

Croaker – “A Tonic for Skin and Joints”

Croaker, also called drum fish, has a unique appearance and a body mostly made of cartilage, giving it a pleasantly crunchy texture when cooked. Its tender flesh is rich in natural collagen, along with essential minerals such as calcium, phosphorus, and iron. This makes it beneficial not only for bones and joints but also for improving skin elasticity and reducing dryness during autumn.

According to Dr. Tran Hai Yen (National Hospital of Endocrinology): “With its abundant collagen and micronutrients, croaker is particularly suitable for women, especially those in middle age, as it helps fight aging and supports joint health.”

Suggested dishes: Braised croaker with turmeric (good for digestion and bones), steamed croaker with ginger (light, naturally sweet, and easy to digest), or sour hotpot with croaker (ideal for family meals during seasonal transitions).

Grouper – “The Egg White of the Sea”

Grouper is considered one of the tastiest tropical fish. Thanks to modern aquaculture, it is now more affordable and widely available. Its snowy-white flesh is tender, non-fishy, and packed with amino acids and trace elements that strengthen the body and boost immunity.

Experts recommend grouper in autumn as it is both nourishing and light, making it suitable for people recovering from illness or anyone wanting to restore health without heavy, fatty foods.

Suggested dishes: Steamed grouper with soy sauce (light and nutrient-rich), grouper porridge (gentle and restorative for children and the elderly), or sour soup with grouper (refreshing and easy to eat during late summer heat).

A varied diet, combining these fish with seasonal vegetables and light cooking methods, is the key to staying healthy and energized during the changing weather.