Swai Fish Benefits – What you need to know

Swai Fish Benefits
…The Good, the Bad and the Not so Ugly

Swai fish benefits - ThumbnailSwai fish benefits are making a name for this fish. It is an excellent source of Omega-3 fatty acids and can be used with a wide variety of herbs, spices, and flavorings. In different stores, you might locate this fish below the name shark catfish, striped catfish or basa. This cut of fish has become an extremely attractive option for those on a budget due to the lower price per pound.

Swai fish benefits - Parmesan Swai Fish Photo
Photo edited by Bob Loescher © 2017 – Parmesan Swai Fish courtesy of Flickr.com ( photo source )

What do experts say?

Sadly, the experts label swai fish as BAD. They present many compelling arguments and paint quite a dim picture of this fish. The experts use scary titles like “Fish to Never Eat” and “Worst Fish to Buy”. Here is a summary of their arguments.

  • Swai is farmed. Aquaculture occurs in sizeable ponds and large cages put in the streams. Often the meat is not tested for the existence of contaminants.
  • Swai is imported. Almost all Swai fish comes from fish farms in Vietnam and are not subject FDA standards.
  • Swai lacks flavor. When comparing to other fish varieties, Swai is rather tasteless.

What do we say?

As I read through the “experts” articles, I kept returning to a quote from Dan Simmons.

“In twentieth-century Old Earth, a fast food chain took dead cow meat, fried it in grease, added carcinogens, wrapped it in petroleum-based foam, and sold nine hundred billion units.” – Dan Simmons

The simple point is this: incorporating fish into your diet is healthy.


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Cooking Swai Fish

One of the benefits of Swai fish is how easy it is to cook. Due to its thinner cut, Swai performs well on the grill, in the fry pan, in a deep fryer, or in the oven. Swai works well with different kinds of sauces and herbs during cooking. There is no need to get expensive ingredients to use with swai. See our Baked Dijon Swai Fish recipe.

Health Note: Whichever way you opt to cook the fish, you will need to guarantee that it is totally prepared. Make certain your fish is thoroughly cooked before eating to prevent food poisoning.

Nutritional Swai fish benefits

The fillets are extremely light and have a fantastic quantity of fish oils that are essential to reducing the chance of cardiovascular disease. Fish products are full of Omega-3 and Omega-6 fatty acids which are quite beneficial inside your body. Swai fish is low in fat, high in protein and is used by many who want to shed weight. (Only 70 calories per serving)

Swai fish in natural environment | Swai fish benefits
Swai fish in natural environment ( source: Wikimedia )

Final Thoughts

I will be honest. Seafood is not among my favored things to eat. From a nutritional standpoint, I want to eat it, but I do not like that “fishy” taste. Seafood prices have soared over the past few years, and I find it difficult to pay $15 per pound for food I am not going to enjoy. Swai fish offers a less “fishy” taste that is easy to cook, combines well with simple spices and boasts a much more reasonable price tag. For all of its good and bad, I am confident you can enjoy the advantages of swai fish.


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