Health Care

Swai Fish: A special kind of fish you don’t know3 min read

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Swai fish is a freshwater type of fish that is edible. It has a flaky texture and a light not-so-fishy flavor. It also goes by the name of Vietnamese catfish as it’s originally grown in Vietnam. Others may confuse a swai fish with other similar types like the iridescent shark or a basa fish. However swai fish is a totally different fish species.

It has 15 mg of cholesterol and 300 mg of sodium, that is a total of 5% and 12% of your daily allowed portions, respectively.

 

The first public argument about the swai fish happened back in the early 2000’s. Many merchants have been labeling the imported swai fish as “catfish”. Which made the Congress passed that punishes anyone who labels any fish other the American catfish with labels that carry such name. Since then, the name swai has been the most popular for the Vietnamese fish. Anyhow, in the catfish-producing states, as in Alabama, Mississippi or Louisiana, it’s forbidden by the law to sell swai fish

 

Swai Nutrition Information

 

Swai fish is kind of similar to a tuna or salmon, as it’s a fatty fish.

A 4 ounce of swai fish fillet has 100 calories and about 5 grams of fat, in which 3 grams of good unsaturated fats and the other 2 grams are bad saturated fats.

It has 15 mg of cholesterol and 300 mg of sodium, that is a total of 5% and 12% of your daily allowed portions, respectively.

With a whole 15 grams of protein, a 4-ounce swai fish fillet will provide you with 30% of your protein daily needs.

 

Best Swai Fish Recipe

Avoid overcooking it to get the best of its flaky texture and delicious flavor
  • Defrosting

 

Defrost your swai fish fillet by putting your frozen fish in a sealed plastic bag. And then put the plastic bag o=in a pan filled with regular tap water. You can change the water every 10-2- minutes to speed up the defrosting process. You may also get out of the fridge 1 hour before cooking it, and it will melt on its own.

  • Preparing The Fish

 

Once your fish is thawed. Place it on your clean cutting board. Remove the dark vein that runs along the fish carefully with your knife. And then cut the fillet into the desired shape or size.

  • Pat It Dry

 

Use a clean, good-quality paper towel to tap the fish dry. A dry fish will absorb all the seasoning and have a better taste.

  • Seasoning It

 

Season the fish from both sides with salt and pepper. You can add some ready-fish seasoning as well.

  • Cooking Your Swai Fish

 

Using your non-stick pan, place one stick of butter. And put it over medium-high heat. As the butter starts to heat up making white foamy bubbles, add your well-seasoned swai fish fillet to the hot skeleton. It only takes about 2-3 minutes on each side to cook perfectly. Avoid overcooking it to get the best of its flaky texture and delicious flavor. It can be served along with Asian white rice and a green salad.

Despite the law, most swai fish inmay  the American markets are still labeled as American catfish. This makes it extremely hard to accurately track the food safety standard of the fish. As many Asian countries may use types of USA-banned-antibiotics in their fish farms, it be hazardous to consume such fish. Also, the USA customs have previously detected some imported swai fish that contains E-coli and other types of dangerous bacteria.

However, if you managed to ensure buying a wild swai fish from a certified source, then you can enjoy its multi nutritious and delicious taste.

 

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