Not Salmon! Experts Recommend 4 Nutritious Fish—'One Piece Fills 8 Days of Omega-3'—Cheap and High Value

Surrounded by sea on all sides, Taiwan boasts a rich diversity of marine species. Fish, in particular, are an essential ingredient in both households and restaurants, prized not only for their flavor but also for their nutritional benefits. However, selecting the right fish, choosing the best species, and preparing them properly are all important considerations.

Tan Dun-tzu, a senior nurse at Linkou Chang Gung Memorial Hospital and known as the 'Mother of Non-Toxic Living,' shared her entire process—from selecting to cooking fish—on a health program, offering practical advice for safely enjoying fish. She revealed that instead of buying expensive supplements, she prioritizes mackerel to boost her Omega-3 intake. Regarding salmon, a favorite among Taiwanese consumers, she specifically warns that the skin must be removed before cooking. Doing so can reduce heavy metal intake by up to twice as much compared to removing the skin after frying.

Tan Dun-tzu's Recommended 'Four National Super Fish'! One Piece of This Fish Equals Eight Days of Omega-3

On the health program 'Focus 2.0,' Tan Dun-tzu shared that her top choice when buying fish is mackerel. Mackerel is extremely rich in Omega-3, with one piece containing over 4,000 milligrams—far exceeding the daily recommended intake of 500 milligrams. This means one serving provides eight times the daily requirement, leading her to joke that she 'doesn’t need any supplements at all,' while also benefiting from high-quality protein.

The second fish Tan Dun-tzu chooses is saury, which is also rich in Omega-3. Since she dislikes internal organs, she removes the head, entrails, and the bloodline while the fish is still partially frozen, eliminating the source of fishy odor and improving taste. Saury can be prepared in many ways—pan-fried, grilled, or simmered in soy sauce or vinegar—methods that can soften the bones, resulting in a melt-in-the-mouth texture.

Additionally, Tan Dun-tzu mentioned that sea bream fillets and smelt are also among her favorites. Sea bream fillets are affordable and high in quality, making them ideal for home cooking. Smelt is also rich in Omega-3; she typically bakes it, first cleaning and thoroughly drying the fish, and ensuring the oven temperature stays below 130°C. Cooking at higher temperatures can easily produce toxic substances.

Tan Dun-tzu also shared tips for steaming fish: after bringing the fish home, rinse it with water, and just before steaming, briefly blanch it in boiling water to enhance its flavor.

Remove Salmon Skin to Reduce Heavy Metals—Avoid These 4 Types of Fish

Regarding salmon, a popular choice among consumers, Tan Dun-tzu explained that removing the skin before frying reduces heavy metal intake by about 40%. In contrast, if the skin is fried on and then discarded, only about 20% of heavy metals are removed, significantly reducing the benefit. She also advises avoiding tuna, swordfish, oilfish, and shark, as these large predatory fish tend to accumulate high levels of heavy metals and should be consumed sparingly.

Supermarket Fish-Buying Rule: 'Buy Last' Avoid If You See This Sign in 'Eat Today' Fish

When selecting fish, if you plan to eat it the same day, she recommends buying 'eat today' items—those nearing their expiration date. This helps save money and reduces waste. For fish not cooked immediately, pre-thawed frozen vacuum-packed options are preferable. She also advises checking the packaging carefully, especially for boxed fish. If there is visible blood seeping out of the package, freshness has likely deteriorated significantly, and it should be avoided. In contrast, if the packaging is dry and free of blood, the fish is very fresh.