bisnisrakyat.id - Indonesia, as the largest archipelago in the world, has abundant marine resources. Fish resources in Indonesian waters are not only the main commodity for the domestic market but also for export. Various types of fish are available for consumption, both from the sea, rivers, and ponds. The following are some fishes commonly consumed by Indonesians and their benefits.

Baca juga: 10 Famous Chicken Dishes in Indonesia

1. Bandeng/Milkfish

Milkfish (Chanos chanos) is one of the most popular fish in Indonesia. It is often processed into pindang bandeng, bandeng presto, or bandeng kuah santan. Milkfish is famous for its tender meat and savory taste. The nutritional content of milkfish includes high protein, omega-3 fatty acids, and vitamins and minerals that are good for brain and heart health.

2. Lele/Walking Catfish

Walking Catfish is one of the most widely consumed freshwater fish, especially in pecel lele. Walking Catfish is easy to cultivate and has an affordable price. In addition, catfish is rich in protein, phosphorus, and vitamin B12 which are important for the formation of red blood cells and maintaining nerve health.

3. Tongkol/Mackerel Tuna

Mackerel Tuna (Euthynnus affinis) is a marine fish that is often used in daily menus. Popular preparations of mackerel tuna include balado tongkol, sardines, or as a filling for lemper. This fish contains omega-3 fatty acids which are good for heart health and is rich in selenium which acts as an antioxidant.

4. Kembung/Long-jawed Mackerel

Long-jawed Mackerel is often referred to as the “local sardine” due to its small size and soft flesh. Long-jawed Mackerel is generally processed by frying, grilling, or cooking curry. It is rich in omega-3, vitamin D, and protein, which are beneficial for maintaining bone health and immunity.

5. Gurame/Gourami

Gourami is a freshwater fish that is often processed in various fancy dishes, such as gurame asam manis, gurame goreng terbang, or gurame bakar kecap. It has thick meat and delicious flavor. Gourami is rich in protein, healthy fats, and vitamin A, which is good for eye health.

6. Kakap/Snapper

Snapper, both red snapper and barramundi, is very popular for its soft meat texture and savory taste. Snapper is often used in soup, steam, or grilled fish dishes. Its nutritional content includes high protein, vitamin D, and omega-3, which is good for skin health and prevents inflammation.

Baca juga: 11 Famous Lamb Dishes in Indonesia

7. Patin/Shark Catfish

Shark Catfish is a freshwater fish that is often cooked into sup patin or pindang patin. This fish has a savory taste and tender meat texture. Patin is rich in omega-3 fatty acids and DHA, which are important for children's brain development.

8. Teri/Anchovy

Although small, anchovies have many fans in Indonesia. Anchovies are usually processed into sambal teri, a mixture of nasi uduk, or as a topping for dishes. This fish is rich in calcium and phosphorus which are good for bone health as well as easily digestible protein.

9. Mujair/Mozambique Tilapia

Mozambique Tilapia is a freshwater fish that is often processed into fried, grilled, or pepes. This fish has a savory taste with soft meat. In addition, tilapia is rich in vitamin D, protein, and fatty acids that are good for maintaining overall body function.

10. Cakalang/Skipjack Tuna

Skipjack Tuna is a sea fish that is often used as a specialty in Eastern Indonesia, such as rica-rica cakalang in Manado. This fish has a strong flavor and is often smoked to increase its durability. Skipjack Tuna contains high protein, vitamin B12, and iron which are good for maintaining a healthy body.

Benefits of Fish Consumption

Eating fish regularly provides various benefits, including:

- Improves heart health due to omega-3 fatty acids.

- Supports brain development due to DHA and EPA.

- Strengthens bones and teeth thanks to vitamin D and calcium.

- Maintaining healthy skin through the protein and vitamins contained.

Baca juga: Famous Types of Fish Preservation in Indonesia

Lastly,

The various types of fish available in Indonesia are a treasure for the community. Each type of fish has different flavor characteristics and nutritional content, thus providing a wide range of options to meet daily nutritional needs. By processing fish properly and consuming adequate portions, Indonesians can utilize the wealth of these waters to support a healthy lifestyle.