Fish Sauce: Fermented Umami Depth

Fish sauce is a traditional Southeast Asian condiment made by fermenting small fish (usually anchovies) with salt for months until they break down into a rich, savory liquid. It’s a cornerstone of Thai, Vietnamese, and Filipino cooking.

Per tablespoon (~15 ml): ~**10–15 kcal**, **1–2 g protein**, **~1,200 mg sodium**. Contains amino acids (glutamates) that give it its umami taste, plus small amounts of B vitamins and trace minerals.

- **Umami enhancer:** Boosts flavor without adding fat or sugar. - **Protein & amino acids:** Minimal but present from fermented fish. - **Fermentation benefits:** May support gut-friendly compounds. - **Low-calorie seasoning:** A small amount goes a long way.

- **Very high sodium:** use sparingly if monitoring blood pressure. - **Strong aroma:** can overpower dishes if overused. - **Not suitable for vegetarians/vegans.**

- Add a splash to stir-fries, curries, or soups. - Mix into salad dressings, dipping sauces, or marinades. - Combine with lime juice and chili for a classic Southeast Asian dipping sauce.

Store fish sauce in a cool, dark place; refrigeration after opening helps preserve flavor.