Table of ContentsView AllTable of ContentsVerdictSwai Fish AlternativesSwai Fish Preparation
Table of ContentsView All
View All
Table of Contents
Verdict
Swai Fish Alternatives
Swai Fish Preparation
Swai fish, scientifically known asPangasianodonhypophthalmus, is a river-farmed catfish native to the Mekong River in Southeast Asia. It is also known aspangasius,basa, andtraa. However, swai fish is not labeled as catfish in the United States. This is to protect the 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 flavor, 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 its safety.
This article describes what you need to know about eating swai fish. It explains concerns, benefits, and the best way to add this fish to your diet safely.
Angelika Heine / Getty Images
Verdict on Swai Fish: Good, Bad, or Unclean?
Swai fish is popular for its mild taste and flaky texture. It provides a high level ofprotein, though other fish like salmon or sardines contain more of theomega-3 fatty acidsthat make fish a healthy food. Its economical price can make it favorable if you’re looking for ways to increase your fish consumption.
While swai fish has nutritional benefits, it may have some drawbacks. About 90% of U.S. seafood originates in countries like China and Vietnam, which often lack the type of rigorous oversight and regulation imposed on U.S. fish. As a result, these fish are regarded as “unclean.”
Also, despite evidence ofmercuryin some swai fish samples, levels are typically lower than in some other seafoods. However, research indicates that some mercury concentrations have been close and exceed established limits.
Researchers have identified traces ofantibioticsand other drugs used during breeding in samples of swai fish. A study of fish farmers in Vietnam found that almost two-thirds of all fish farms surveyed used antibiotics on their fish. Included in these antibiotics were those prohibited in farm fishing for any reason.
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Breeding and Import Conditions
Farming fish, called aquaculture, raises important human health and food safety concerns. Studies have found farmed fish to be less healthy than their wild-caught counterparts.
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 their swai fish and other seafood from its origins through transport and storage to U.S. markets if it has to be traced.
Nutrition Facts: Single Swai Fish Serving
Many types of fish provide an ideal combination of nutrients to support a healthy diet. Fish can be a major source of omega-3 fats, which are healthy fats that protect your heart and blood vessels. It is also rich in nutrients like vitamin D,selenium, and protein while low in saturated fat.
According to the U.S. Department of Agriculture (USDA), the nutrition profile of a 112 gram (g) portion (about 4 ounces) of swai fish contains the following breakdown:
Foods High in Omega-3: A Boost for Heart Health and More
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’sDietary Guidelines for Americans2020–2025recommends that adults eat two 4-ounce servings of seafood or fish weekly. The target is 12 ounces weekly for people who are pregnant or nursing.
Swai fish is just one of many options available to meet these requirements. If you’re hesitant to consume swai fish or you’re just looking for variety in your fish recipes, cooking experts suggest the following swai fish alternatives:
Choosing alternatives to swai fish may deliver benefits beyond variety to your diet. While swai fish is a good source of lean protein and omega-3, other fish, like salmon, may have a healthier nutritional profile. For example, salmon is higher in protein and omega-3 vs. a comparable amount of swai fish.
Swai fish is light and mild, comparable to flounder, sole, and grouper. It has a mild taste with a hint of sweetness.
Swai should be served fully cooked, never raw. Cook swai fish to an internal temperature of 140 to 145 degrees F to destroyvibriobacteria that can cause vibriosis (a dangerous infection). To fully cook fish without overcooking it, do the following:
Summary
Eating swai fish can help increase your protein and omega-3 fatty acids intake. Choose brands with proof of certification from groups that ensure fish is safe to eat. Make your purchase from known grocers that you trust.
When preparing swai fish, test it to ensure it is fully cooked before you eat it. This can reduce your chances of getting sick from harmful bacteria.
If the concerns about swai fish seem too daunting, many fish mimic the taste and texture of swai.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Government Accountability Office.Imported seafood safety: FDA and USDA strengthen efforts to prevent unsafe drug residues.Rodríguez M, Gutiérrez ÁJ, Rodríguez N, et al.Assessment of mercury content in panga (Pangasius hypophthalmus).Chemosphere. 2018;196:53-57. doi:10.1016/j.chemosphere.2017.12.137Huoong LQ, Thuy NTB, et. al.Antibiotics use in fish and shrimp farms in Vietnam.Aquaculture Reports. 2021;20:100711. https://doi.org/10.1016/j.aqrep.2021.100711Recipes.net.What is swai fish? All you need to know before eating it.Center for Food Safety.About aquaculture.Food & Envirobment Reporting Network.With imported seafood flooding US, are inspections enough?Harvard T.H. Chan School of Public Health.Fish: friend or foe?U.S. Department of Agriculture (USDA).Swai fillets.U.S. Food and Drug Administration.Advice about eating fish.Chef’s Resources.How to select quality swai fish (striped pangasius).Seafood Nutrition Partnership.How do I know when my fish is cooked?
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Government Accountability Office.Imported seafood safety: FDA and USDA strengthen efforts to prevent unsafe drug residues.Rodríguez M, Gutiérrez ÁJ, Rodríguez N, et al.Assessment of mercury content in panga (Pangasius hypophthalmus).Chemosphere. 2018;196:53-57. doi:10.1016/j.chemosphere.2017.12.137Huoong LQ, Thuy NTB, et. al.Antibiotics use in fish and shrimp farms in Vietnam.Aquaculture Reports. 2021;20:100711. https://doi.org/10.1016/j.aqrep.2021.100711Recipes.net.What is swai fish? All you need to know before eating it.Center for Food Safety.About aquaculture.Food & Envirobment Reporting Network.With imported seafood flooding US, are inspections enough?Harvard T.H. Chan School of Public Health.Fish: friend or foe?U.S. Department of Agriculture (USDA).Swai fillets.U.S. Food and Drug Administration.Advice about eating fish.Chef’s Resources.How to select quality swai fish (striped pangasius).Seafood Nutrition Partnership.How do I know when my fish is cooked?
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Government Accountability Office.Imported seafood safety: FDA and USDA strengthen efforts to prevent unsafe drug residues.Rodríguez M, Gutiérrez ÁJ, Rodríguez N, et al.Assessment of mercury content in panga (Pangasius hypophthalmus).Chemosphere. 2018;196:53-57. doi:10.1016/j.chemosphere.2017.12.137Huoong LQ, Thuy NTB, et. al.Antibiotics use in fish and shrimp farms in Vietnam.Aquaculture Reports. 2021;20:100711. https://doi.org/10.1016/j.aqrep.2021.100711Recipes.net.What is swai fish? All you need to know before eating it.Center for Food Safety.About aquaculture.Food & Envirobment Reporting Network.With imported seafood flooding US, are inspections enough?Harvard T.H. Chan School of Public Health.Fish: friend or foe?U.S. Department of Agriculture (USDA).Swai fillets.U.S. Food and Drug Administration.Advice about eating fish.Chef’s Resources.How to select quality swai fish (striped pangasius).Seafood Nutrition Partnership.How do I know when my fish is cooked?
U.S. Government Accountability Office.Imported seafood safety: FDA and USDA strengthen efforts to prevent unsafe drug residues.
Rodríguez M, Gutiérrez ÁJ, Rodríguez N, et al.Assessment of mercury content in panga (Pangasius hypophthalmus).Chemosphere. 2018;196:53-57. doi:10.1016/j.chemosphere.2017.12.137
Huoong LQ, Thuy NTB, et. al.Antibiotics use in fish and shrimp farms in Vietnam.Aquaculture Reports. 2021;20:100711. https://doi.org/10.1016/j.aqrep.2021.100711
Recipes.net.What is swai fish? All you need to know before eating it.
Center for Food Safety.About aquaculture.
Food & Envirobment Reporting Network.With imported seafood flooding US, are inspections enough?
Harvard T.H. Chan School of Public Health.Fish: friend or foe?
U.S. Department of Agriculture (USDA).Swai fillets.
U.S. Food and Drug Administration.Advice about eating fish.
Chef’s Resources.How to select quality swai fish (striped pangasius).
Seafood Nutrition Partnership.How do I know when my fish is cooked?
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