What is Swai fish, Should you Eat Or Avoid & Its Recipe

There exist many different types of food options in the market to eat for the people, which obviously can lead to a varied number of health problems. Although, most of the food items are likely to cause certain health diseases. So, you should be conscious of what you eat?

And Swai is the most popular freshwater fish that people tend to eat and also keeps them healthy. So, here let’s analyze whether it is safe to eat swai, or is it good for you and some swai fish recipes to keep you healthy.

What is swai fish?

A white flesh fish which is also commonly known by the name Pangasianodon hypophthalmus is a swai fish, which is popular in the US and is also imported from Vietnam, South East Asia. Even its texture is quite chipped and flavor is a bit mild to taste. Other names by which people know swai are as Pangasius, Cream Dory, Striped Catfish, Tra, Basa, Sutchi.

Swai fish nutrition facts

Other than the health benefits of swai fish the following information will help you to analyze the swai fish nutritional value. So, a 4-ounce or 113-gram of uncooked swai fish contains the following swai nutrition:

  •  Calories: 70
  •  Protein: 15 grams
  •  Fat: 1.5 grams
  • Omega-3 fat: 11 mg
  • Cholesterol: 45 grams
  •  Carbs: 0 grams
  • Sodium: 350 mg
  • Niacin: 14 % of the Reference Daily Intake (RDI)
  •  Vitamin B12: 19 % of the RDI
  •  Selenium: 26 % of the RDI

Even the swai fish fillet contains Omega-3 and Omega-6 fatty acids which are necessary to reduce the chance of cardiovascular disease. Although, on an estimate, it contains 70 calories per serving.

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Where does Swai Fish come from?

Swai or pangasius fish is elevated almost entirely in large factory fish farms which are located in the Mekong Delta in southern Vietnam.

Although there have been certain Concerns About Swai Farming that needed to be studied in order to maintain a healthy living and eating.

Is swai fish healthy?

Yes, swai fish is considered as a healthy option to be eaten as compared to the other kinds of meats and fleshes available. It is a rich source of protein and even has a lot of fat as well as a rich source of omega-3 fatty acids. Therefore, swai tends to promote the health of the brain as well as increase the sharpness of the brain.

Thus, you can say that it is healthy to eat swai as it holds lean protein, some Omega-3 Fatty Acids, and other nutritional values.

Is it safe to eat swai fish?

No, it is not safe to eat swai because of the way this fish is raised and fed. And some of the basic reasons include:

  • The existence of dangerous microbes
  • The routine of using antibiotics to treat sick fish
  • The dirty water conditions that exist
  • The continuous mislabelling of pangasius swai

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Swai fish recipes:

There exist many swai fish recipes by which you can bake swai fish as well as cook swai fish, which includes the following as:

  • Grilled swai fish recipe
  • Swai fish tacos
  • Fish Chowder recipe
  • Fried swai fish recipe
  • Fish Baked in Parchment recipe
  • 6-Ingredient Almond-Crusted Fish recipe
  • Oven-Fried Fish With Avocado Puree recipe

5 The reason not to eat pangasius

Here we have listed 5 reasons not to eat pangasius:

  • Contaminated Water: Normally, the farms are dirty as well as contaminated which will invariably lead to certain human health problems. So, you are basically eating contaminated fish that will make you sick.
  • Factory Farming Toxins: While doing the farming many toxins and chemicals are provided or given to the fishes that are quite unhealthier for human health. So, it is also a reason not to eat pangasius.
  • Antibiotics used to Growth Swai fish Hormones: Farmers are using certain Antibiotics in order to grow fish Hormones that increase the weight of the fish and the fish grows fast than the normal growth rate, which can lead to indigestion and certain health problems as well.
  • Mercury: A high level of dangerous mercury is also found in swai, which is very dangerous for humans. There exit other fishes which are light in mercury such as canned light tuna, catfish, shrimp, and salmon.

So, the mercury level of other fishes are as follows:

Types Parts per million (ppm)
Whitefish 0.089 ppm
Sardines 0.013 ppm
Fresh or Frozen Salmon 0.022 ppm
Butterfish 0.058 ppm
Tilefish 1.450 ppm
Canned Light Tuna 0.128 ppm
King Mackerel 0.730 ppm
Tilapia 0.013 ppm
Trout 0.071 ppm
Herring 0.084 ppm
  • Contains Microbes: Swai contains microbes that lead to fish poisoning and are thus, very dangerous for humans and likely to cause foodborne illness due to the bacteria present in it.

Swai fish taste:

The swai fish taste is a sweet mild, taste, and light flaky texture. So, you can cook swai fish
As well as bake swai fish according to the taste and preference of the individual person.

Does swai fish have scales?

No, swai do not have scales as they have shiny and young skin which shows the iridescent sheen, and thus also referred to as the iridescent shark.

Is swai fish kosher?

No, swai is not kosher as it does not have any fins and scales. It is mostly the same as cat fish. Thus, swai fish is not kosher.

Swai vs catfish fish

The common catfish and swai are quite different. As, the common catfish is sold in the U.S as well as farmed in the US too, while swai in southern Vietnam. Although, the common scientific name of swai is “Sutchi Catfish and also it is usually sold as imported catfish by which people by mistake see swai and catfish as the same only.

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Swai vs tilapia fish

Tilapia can be found in freshwater bodies in the whole world, whereas swai is also a freshwater fish found in southern Vietnam. You can also make Tilapia filets just like swai filets. Although the taste of both swai and tilapia is quite different as tilapia no taste on its own, and the other side swai is very soft, with sweet mild, taste, and light flaky texture.

Swai fish benefits:

Swai contains higher omega-3 content that is beneficial for the cardiovascular system and the brain. Whereas, it also has a low cost and a good taste that persuade people to buy swai fish.

Frequently Asked Questions:

Is swai fish healthy?

Yes, swai is considered as a healthy option to be eaten as compared to the other kinds of meats and fleshes available. It is a rich source of protein and even has a lot of fat as well as a rich source of omega-3 fatty acids. Therefore, swai tends to promote the health of the brain as well as increase the sharpness of the brain.

Is swai fish the same as tilapia?

No, both swai and tilapia fish are different as tilapia can be found in freshwater bodies in the whole world, whereas swai is also a freshwater fish found in southern Vietnam. Although the taste of both swai and tilapia fish is quite different as tilapia no taste on its own, and the other side swai is very soft, with sweet mild, taste, and light flaky texture.

Where do swai fish come from?

Swai or pangasius fish is elevated almost entirely in large factory fish farms which are located in the Mekong Delta in southern Vietnam.

What is the difference between swai and catfish?

The common catfish and swai are quite different. As, the common catfish is sold in the U.S as well as farmed in the US too, while swai in southern Vietnam. Although, the common scientific name of swai is “Sutchi Catfish and also it is usually sold as imported catfish by which people by mistake see swai and catfish as the same only.

Why swai fish is bad for you?

Swai is a bad option to eat due to the following reasons that affect the health of individuals:

  • Contaminated Water
  • Factory Farming Toxins
  • Antibiotics used to Growth Swai Hormones
  • Mercury
  • Contains Microbes

Is Swai high in mercury?

A high level of dangerous mercury is also found in swai, which is very dangerous for humans. There exit other fishes which are light in mercury such as canned light tuna, catfish, shrimp, and salmon. So, yes swai is high in mercury.

Conclusion:

Despite various reasons that affect the health of humans while eating swai which is produced in Vietnam, people prefer to buy it due to its taste and low cost offered. Apart from this, swai fish is also rich in omega-3 fatty acids which tend to promote the health of the brain as well as increase the sharpness of the brain as well as protects us from several cardiovascular diseases.

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