swai fishscientifically known pangasianodon hypophthalmusIt is a river-farmed catfish native to the Mekong River in Southeast Asia. It is also known as: pangasius, basaAnd traa. However, swai fish are not labeled as catfish in the United States. This is to protect the sale of American catfish.
Like other types of fish and seafood, swai fish provides a healthy source of protein and fat. It is much loved for its mild taste, flaky texture and low cost.
Despite its benefits, some people feel uncomfortable eating swai fish and believe it is harmful. Uneven quality and poor farming methods have raised health concerns about its safety.
This article tells you what you need to know about eating swai fish. It explains your concerns, its benefits, and the best way to safely add this fish to your diet.
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Verdict on Swai Fish: Good, Bad or Dirty?
Swai fish is popular for its mild taste and flaky texture. Other fish, such as salmon or sardines, provide high levels of protein, although they contain more omega-3 fatty acids, making fish a healthy food. If you are looking for ways to increase your fish consumption, its economical price may make it advantageous.
Although swai fish has nutritional benefits, it may also have some disadvantages. Approximately 90% of U.S. seafood comes from countries such as China and Vietnam, where the strict inspections and regulations imposed on U.S. fish are generally absent. As a result, these fish are considered “unclean”.
Additionally, although there is evidence of the presence of mercury in some samples of swai fish, the levels are generally lower than in some other seafood. However, studies show that some mercury concentrations are close to and exceed established limits.
Researchers detected traces of antibiotics and other drugs used during breeding in swai fish samples. A study of fish farmers in Vietnam found that almost two-thirds of all fish farms surveyed used antibiotics in their fish. Among these antibiotics were those that were banned for some reason in farmed fisheries.
While there are other fish that can closely replicate the taste, texture and nutritional benefits of swai fish, you can consume swai fish comfortably by taking the following precautions:
- Look for labels that show certifications from programs such as Best Aquaculture Practices (BAP) or SSC Farmed Pangasius and Naturland, which ensure safe food and fish production.
- Buy swai fish from reputable grocery stores in the United States.
- Consume swai fish only when fully cooked to avoid infection by harmful bacteria.
Cultivation and Import Conditions
Most swai fish are bred and raised in fish farms. Fish farms are often caged or confined spaces susceptible to infections. Fish farmers are combating these threats by using antibiotics to prevent losses. The practice increases the risk of antibiotic resistance in humans.
Fish farming, also known as aquaculture, raises important concerns in terms of human health and food safety. Studies have found that farmed fish are less healthy than their wild-caught counterparts.
Swai fish are known to eat almost any type of food. Farmed swai fish are often fed an unhealthy diet containing fish byproducts that may contain dioxins and polychlorinated biphenyls (PCBs). These toxins, antibiotics and other chemicals used to prevent disease can remain in fish tissues and contaminate nearby waterways.
To help 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 track swai fish and other seafood from origin through transportation and storage to U.S. markets, if tracking is required.
Nutritional Values: Single Swai Fish Serving
Many species of fish provide an ideal combination of nutrients to support a healthy diet. Fish can be an important source of omega-3 fats, which are healthy fats that protect your heart and blood vessels. It is also rich in nutrients such as vitamin D, selenium and protein, and is low in saturated fat.
According to the U.S. Department of Agriculture (USDA), the nutritional profile of a 112-gram (g) serving (about 4 ounces) of swai fish includes the following breakdown:
Swai Fish Alternatives
Swai fish, among other types of seafood, 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.
While eating fish has many nutritional benefits, the USDA Dietary Guidelines for Americans 2020–2025 recommend that adults eat two 4-ounce servings of seafood or fish per week. For people who are pregnant or breastfeeding, the goal is 12 ounces per week.
Swai fish is just one of many options available to meet these requirements. If you’re hesitant to consume swai fish or are simply looking for variety in your fish recipes, cooking experts recommend the following swai fish alternatives:
- Salmon: Cooked salmon is a suitable substitute for swai fish as it is very similar to swai fish in terms of color, taste and texture.
- Tilapia: Like swai fish, tilapia has a flaky texture with no fishy taste or odor. However, tilapia has a slightly sweeter flavor than swai fish and is generally more affordable than swai or salmon.
- Basa fish (Vietnamese catfish): Basa fish is so close in flavor to swai fish that they are often confused with each other. They differ in that the flesh of basa is slightly coarser and granular compared to swai fish.
- Green striped bass: Striped bass is a buttery, flaky fish with a slightly saltier, milder flavor than swai fish.
- Haddock: Although haddock is often used as a substitute for cod, it is also a healthier substitute for swai. However, the flesh of haddock is firmer and leaner, while the flesh of swai fish is soft and delicate.
- Pacific cod: Pacific cod has a very similar flavor profile to swai fish, but differs from swai fish due to its tough and coarse flesh.
- Flounder: Flounder is mild and the aftertaste is sweeter than swai fish. It is usually cooked and served in the same way as swai fish.
Choosing an alternative to swai fish can provide benefits beyond variety to your diet. While swai fish is a good source of lean protein and omega-3s, other fish, such as salmon, may have a healthier nutritional profile. Salmon, for example, is higher in protein and omega-3 than a similar amount of swai fish.
Swai Fish Preparation
Swai fish is light and tender; It is comparable to halibut, sole and grouper. It has a mild taste with a slight taste of sweetness.
Swai fish is best prepared by frying, baking, grilling or steaming like other white fish. Swai fish can be easily paired with sauces and marinades as it absorbs flavors well.
When shopping for swai fish, buy white or light pink fillets. Snow-white swai fish is the highest quality, followed by light pink meat. Avoid swai fillets that contain added chemicals. Packaged swai fish should have minimal or no water added.
Swai should be served fully cooked, never raw. To dehydrate swai fish, cook it to an internal temperature of 140 to 145 degrees F. vibrio bacteria that can cause vibriosis (a dangerous infection). To cook fish completely without overcooking, do the following:
- Measure the fillet at its thickest point.
- Bake 10 minutes per inch at 350 degrees F.
- Halfway through cooking, turn the fish over.
Once the process is complete the fish will lose its translucent or raw appearance. To test if the fish is fully cooked, insert an angled fork into the thickest part of the fish and gently turn it. Fully cooked fish should flake easily.
Summary
Eating swai fish can help increase your intake of protein and omega-3 fatty acids. Choose brands that have certification from groups that guarantee that fish is safe to eat. Do your shopping from markets you trust.
When preparing swai fish, test it to make sure it is fully cooked before eating. This may reduce your chances of getting sick from harmful bacteria.
If concerns about swai fish seem too intimidating, many fish mimic the taste and texture of swai.