Basa fish is a type of whitefish that has many health benefits because of its nutritional density. This type of fish is widely produced in Southeast Asia, the price is very affordable so it is widely exported to various parts of the world. Not only rich in nutrients, but also delicious, so many consumers are looking for basa fish in the market.
What is Basa Fish?
Basa fish are a group of catfish that are widely found in Vietnam, Thailand, and Indonesia. Basa fish which in scientific language is called “Pangasius Bocourti” is very popular in various dishes because of its taste which is similar to cod or haddock fish. But base fish has a much affordable price compared to haddock. That’s why there are many fans of basa fish.
Why is the price of base fish so cheap? This is not because it tastes bad or lacks nutrition. Basa fish is rich in nutrients and very tasty, the price is cheap because the basa fish is very easy to grow and cultivate. This fish is often found in river waters or in farmers’ farms. This fish not only has the name “base fish”, if you have never heard of this name, you may have heard of other names for this fish, such as: Swai, bocourti, river cobbler, and pangasius.
Basa fish can grow up to 4 feet in length, and their main diet is aquatic plants. In the international export market, basa fish is very competitive with other fish because of its low price. The bocourti or fish called “catfish” has become a very salable fish in international markets such as the American and British markets.
As we mentioned above, that basa fish is rich in nutrients so the health benefits of consuming it are something that many consumers are looking for. So what are the nutrients in basa fish or Swai fish, let’s consider the following.
Fish Nutrition Base
Consuming basa fish can provide many nutrients, this is a nutrient-dense fish that the body needs. However, consuming imported basa fish sometimes raises concerns for some consumers because the process of preservation – sometimes using preservatives – due to takes so long in transit. But as long as the basa fish is still fresh, then it is the best choice to get many health benefits.
Just like other types of whitefish, this fish has few calories and is rich in protein. As data obtained from USDA’s FoodData Central, a 100-gram serving of basa fish or one fillet contains 88 calories and 13 grams of protein, 4 grams of fat, and contains medium amounts of sodium and iron. Basa fish also contains calories as much as 40 grams. So to get the many benefits of basa fish, the way is only to consume it in moderation.
Amazing Benefits of Basa Fish
Indeed, sometimes the nutritional content is not as much as fish or popular foods with nutritional content, but basa fish can still provide good and measurable nutrition for health. In addition, there is a plus side, where the basa fish includes fish with a delicious taste. The nutritional content of basa fish can increase energy, lose weight, and is good for heart and brain health.
Here we see what are the health benefits of eating basa fish!
1. Good for heart health
Basa Fish contains fat and is said to be about 4 grams in one fillet of base fish, but most of this fat is healthy fats or omega 3 fatty acids. The benefits of omega 3 are very popular in maintaining heart health.
In a study published in Food Chemistry. DHA and EPA are two of the best fatty acids for overall health. It should be noted that both types of fatty acids are found in this catfish or pangasius fish.
See also: What is Halibut | Sustainable Fish
2. Rich in protein
Swai or basa fish contains a lot of protein which is very important for the body. Protein is a fuel that can produce energy, besides that it is good for building muscle and increasing muscle mass. Protein will be used as fuel when the body runs out of carbohydrates.
Consuming several servings of pangasius fish each week will ensure good energy levels for health.
3. Benefits of basa fish for weight loss
One of the advantages of fish as a source of nutrition is that it is low in calories, including Swai fish which is low in calories so it does not cause the formation of body fat. In one serving of basa fish, you can get many of its nutritional benefits and can even ensure your energy adequacy.
4. Good for brain protection
One of the benefits of eating basa fish which is quite important is because it is good for brain health. The content of DHA or DocosaHexaenoic Acid is useful in improving brain health, preventing or reducing the risk of Alzheimer’s and Parkinson’s.
A study conducted in Indonesia on basa fish, where they found that Swai or pangasius or basa fish contains a lot of DHA which is very good for brain health. Basa fish is a type of fish that is very easy to find in Indonesia and is a delicious side dish at every lunch.
5. Good for cell and muscle growth
Protein provides amino acids for the body and is important in the formation of every cell block, tissue in the body. In fact, many damaged cells and tissues are repaired thanks to the presence of amino acids as found in basa fish. Tissue and cell growth is very important for growth-age children. During growth, the body really needs amino acids and basa fish provides nine essential amino acids that are needed for body growth.
Possible Side Effects of Basa Fish
We mentioned above that eating basa fish, especially those imported from Indochina, has its own health concerns. However, there are studies that say that there is no big risk in consuming these fish.
However, eating basa fish that are cultivated in fish captivity must be extra careful. The reason is that the fish may be given unhealthy food or sometimes use food that is contaminated with chemicals.
How to Eat Basa Fish
Consuming basa fish can be done in many ways, this is the same as other fish in general. But if you buy it in the market, you will find basa fish that has been sliced or made into boneless fillets. Follow the steps to eat basa fish below.
- Preheat your oven to 400 F
- Season the fish the way you like, then place 4-5 ounces of fish on a frying pan that has been given oil
- Coat fish or fish fillets with salt, peppers, dry herb mixture, and cornstarch.
- Bake the fish in the oven for 15 to 20 minutes
- Then, once cooked, let the fish sit for 3 minutes to cool to room temperature.
- Serve with lemon garnish and parsley on top.