Polish shoppers urged to choose mintaj and amur as cheaper fish alternatives

Mintaj, a white-fleshed, low‑calorie fish, costs about half as much as cod in Poland while offering comparable taste and nutrition. It provides protein, selenium, iodine and phosphorus, though its omega‑3 levels are lower than those of salmon or mackerel.

Amur white, a freshwater species often overlooked in Polish cuisine, is presented as a budget‑friendly substitute for salmon. It is lean, low‑calorie, rich in omega‑3 and omega‑6 fatty acids, protein, potassium, phosphorus and B‑vitamins, and its cultivation has a smaller environmental footprint than farmed salmon. Both fish are promoted as healthy, affordable options for consumers seeking to reduce food costs without sacrificing nutritional value.