affordable fish

 nutritious, affordable fish similar to carp that are high in protein, low in cost, and widely available around the world:

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🐟 1. Tilapia

• Protein: ~26g per 100g
• Taste: Mild, not fishy
• Benefits: High in protein, low in fat
• Very affordable and easy to cook

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🐟 2. Mackerel

• Protein: ~20g per 100g
• Omega-3 rich: Heart-healthy fats
• Affordable alternative to salmon
• Stronger flavor — great grilled or smoked

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🐟 3. Sardines

• Protein: ~25g per 100g (canned)
• Rich in calcium, vitamin D, omega-3s
• Inexpensive and sold canned or fresh
• Eat whole (with bones) for more nutrients

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🐟 4. Catfish

• Protein: ~18-20g per 100g
• Mild taste, easy to fry or bake
• Low in mercury
• Common in American, African, and Asian cuisines

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🐟 5. Herring

• Protein: ~23g per 100g
• High in omega-3s, vitamin D, and B12
• Often pickled, smoked, or grilled
• Very nutritious and affordable

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🐟 6. Basa (Swai Fish)

• Protein: ~22g per 100g
• Very mild and versatile
• Affordable and widely available in frozen sections

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🐟 7. Anchovies

• Protein: ~28g per 100g
• Tiny but powerful: rich in omega-3s, calcium, and iron
• Often eaten salted, canned, or as a topping

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🐟 8. Milkfish (Bangus)

• Popular in Southeast Asia (especially the Philippines)
• High in protein and omega-3s
• Great when grilled or in soup

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