by Swai fishscientifically known Pangasianodon hypophthalmus, is a river catfish native to the Mekong River in Southeast Asia. It is given pangasius, baseand traa. However, swai fish are not labeled as catfish in the United States. This is to protect sales of American catfish.
Like other types of fish and seafood, swai fish provides a healthy source of protein and fats. It is well liked for its mild taste, flaky texture, and low cost.
Despite its benefits, some people are uneasy about eating swai fish and believe it is bad for you. Uneven quality and poor farming methods have raised health concerns about their safety.
This article describes what you need to know about eating swai fish. He explains concerns, benefits, and the best way to safely add this fish to your diet.
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Verdict on Swai Fish: Good, Bad, or Unclean?
Swai fish is popular for its mild taste and flaky texture. It provides a high level of protein, although other fish such as salmon or sardines have more of the omega-3 fatty acids that make it a healthy food for fish. The economic price can be favorable if you are looking for ways to increase your fish consumption.
Although swai fish has nutritional benefits, there may be some disadvantages. About 90% of US seafood comes from countries like China and Vietnam, and often lacks the kind of strict oversight and regulation imposed on US fish. As a result, these fish are considered “unclean.”
Also, despite evidence of mercury in some swai fish samples, levels are generally lower than in some other seafood. However, research shows that some mercury concentrations are close to and have exceeded established limits.
Researchers have identified traces of antibiotics and other drugs used during breeding in samples of swai fish. A study of fish farmers in Vietnam found that nearly two-thirds of all fish farms surveyed used antibiotics on their fish. These antibiotics included those banned from farm fishing for any reason.
Although there are several other fish that can closely duplicate the taste, texture and nutritional benefits of swai fish, you can be comfortable eating swai fish by taking the following precautions:
- Look for labels showing certifications from programs such as Best Aquaculture Practices (BAP) or SSC Farmed Pangasius and Naturland, which ensure safe food and fish production.
- Purchase swai fish from reputable grocery stores in the United States.
- Only eat swai fish when it is fully cooked to avoid infection from harmful bacteria.
Conditions of Breeding and Importation
Most swai fish are bred and raised in fish farms. Fish farms are usually in cages or confined areas that are prone to infections. To prevent losses, fish farmers combat these threats by using antibiotics. The practice raises the risk of promoting antibiotic resistance in humans.
Fish farming, known as aquaculture, raises important human health and food safety concerns. Studies have found that farmed fish are less healthy than their wild counterparts.
Swai fish are known to eat almost any type of food. Slave farmed fish are typically fed an unhealthy diet that includes fish by-products, which may contain dioxins and polychlorinated biphenyls (PCBs). These toxins and the antibiotics and other chemicals used to prevent disease can remain in fish tissues and contaminate nearby waterways.
To ensure the food safety of imported seafood, the Food and Drug Administration (FDA) inspects 1% to 2% of imported seafood. In addition, seafood importers must demonstrate that they can trace their swai fish and other seafood from its origin through transportation and storage to US markets if tracing is required.
Nutrition Facts: Serving a Single Swai Fish
Many types of fish provide an ideal mix of nutrients to support a healthy diet. Fish can be a great source of omega-3 fats, which are healthy fats that protect your heart and blood vessels. It is rich in nutrients such as vitamin D, selenium, and protein although it is low in saturated fat.
According to the US Department of Agriculture (USDA), the nutritional profile of a 112 gram (g) (about 4 oz) portion of swai fish has the following breakdown:
Swai Fish Alternatives
Along with other types of seafood, swai fish is good for you because it provides a healthy source of protein, omega-3 fatty acids, and many vitamins and nutrients that support brain and cardiovascular health.
With so many nutritional benefits from eating fish, the USDA’s Dietary guidelines for Americans 2020-2025 recommends that adults eat two 4-ounce servings of seafood or fish weekly. The goal is 12 ounces per week for people who are pregnant or nursing.
Swai fish is just one of many options available to meet these requirements. If you are hesitant to eat swai fish or are looking for variety in your fish recipes, cooking experts recommend the following swai fish options:
- Salmon: Cooked salmon closely resembles swai fish in colour, taste and texture, making it a suitable substitute for swai fish.
- Tilapia: Like swai fish, tilapia has a porous texture without a fishy taste or smell. However, tilapia has a slightly sweeter flavor than swai fish and is often more economical than swai or salmon.
- Basa fish (Vietnamese catfish): Basa fish is so close to swai fish in taste that they are often mistaken for each other. They differ in that the flesh of the basa is slightly coarser and leaner compared to the swai fish.
- Green striped bass: Striped bass is a buttery, flaky fish with a mild, slightly saltier flavor than swai fish.
- Caddy: Although haddock is often used as a substitute for cod, it is also a healthier substitute for swai fish. However, haddock meat is firmer and leaner, while swai fish meat is tender and delicate.
- Pacific cod: The flavor profile of Pacific cod is very similar to swai fish but differs from swai fish in its firm and chunky flesh.
- Flounder: Flounder is light and has a sweeter aftertaste than swai fish. It is often cooked and served in the same way as swai fish.
Choosing alternatives to swai fish may have benefits beyond just variety in your diet. Although swai fish is a good source of lean protein and omega-3, other fish, such as salmon, may have a healthier nutritional profile. For example, salmon is higher in protein and omega-3 vs a comparable amount of swai fish.
Preparation of Swai Fish
Swai fish are mild and light, comparable to flounder, sole, and grouper. It has a mild flavor with a hint of sweetness.
Swai fish is best prepared like other white fish, by frying, baking, grilling or steaming it. Since it soaks up flavors well, swai fish is easy to pair with sauces and marinades.
When shopping for swai fish, buy white or light pink fillets. Snow-white swai fish is the highest quality, followed by light pink flesh. Avoid swai fillets with added chemicals. Packaged swai fish should have minimal and no added water.
Swai should be served fully cooked, not raw. Cook swai fish to an internal temperature of 140 to 145 degrees F vibrio bacteria that can cause vibriosis (dangerous infection). To cook fish completely without overcooking it, do the following:
- Measure the fillet at the thickest point.
- Cook it for 10 minutes per inch at 350 degrees F.
- At the halfway point of cooking, turn the fish over.
When done, the fish will lose its translucent or raw appearance. Test the fish to ensure it is fully cooked by inserting an angled fork into the thickest point of the fish and turning it gently. Fully cooked fish should flake easily.
Summary
Eating swai fish can help your intake of protein and omega-3 fatty acids. Choose brands with certified proof from groups that ensure fish is safe to eat. Make your purchases from well-known grocers you trust.
When preparing swai fish, test it to make sure it is fully cooked before you eat it. This can reduce your chances of getting sick from harmful bacteria.
If swai fish seems too much to worry about, many fish mimic the taste and texture of swai.
