What is Swai Fish? Is It Harmful or Beneficial? Alternatives

Swai Fish

Do you crave having seafood? If so, then which type of seafood you are looking for? If you are looking for a delicious fish to eat as well as a healthy option, then you are at the right place. Today, I’m going to write this article on ‘swai fish’. Hope this article will help you. Let’s start with what is swai fish?

Swai is a fish with the scientific name Pangasianodon hypophthalmus. Swai fish has white-flesh; unbiased enhanced fish ordinarily imported from Vietnamese fish ranches. When called Asian catfish, US laws presently don’t allow this name to be utilized. American catfish is from an unexpected family in comparison to swai; however, they are connected. It is wet fish having a firm surface and neutral flavour. This way, it effectively is a mixing of several known species of fish.

Even if you have never heard of swai fish, you have eaten it. This fish is budget-friendly, and you can buy it at about two dollars per pound. This fish is one of the most affordable edible fish (compared with $10-20 per pound for many other popular edible fish kinds).

The fish farms of these fishes are poorly managed, leading to multiple issues. The mass production of these fish not only has environmental values but may be harmful to your health. Many individuals are rushing to swai fish because of its less expensive expense, even though there are critical challenges with swai fish that you require to know.

Swai fish costs just around $2 per pound; however, it’s considerably more costly when you consider what very well may be made to your wellbeing. In addition, would you accept that when you spend as much as possible for catfish, grouper, wallow, and sole, you are burning-through production line cultivated swai? After you thought about the many cultivating and wellbeing concerns encompassing swai, you might be smarter about what kinds of fish you decide to eat later.

History of swai fish:

This fish goes by several names. It was initially sold as “Asian catfish.” The swai fish (Pangasius hypophthalmus) is closely related to the American catfish (in the family Ictaluridae). However, it is in a different species than American catfish. In 2003, the US FDA stated a law that “catfish” only refers to members of the class Ictaluridae. This has led to a wide variety of swai names and some trouble regarding what exactly swai is.

Nutritional facts of swai fish:

Swai Fish

According to a study conducted at Purdue University, swai (or pangasius) holds 17 milligrams of EPA plus DHA for all 100 grams of fish. Of course, the components you utilize to prepare and coat swai fillets will break the nutrition content, typically combining more fats, carbs, and sodium.

According to the USDA, one 4-ounce fillet of swai gives nearly:

Nutritional IngredientValue
Calories70 calories
Protein15 grams
Fat1.5 grams
Omega-3 fat11 mg
Cholesterol45 grams
Carbohydrates0 grams
Sodium350 mg
Niacin14% of RDI
Selenium26% of RDI
Vitamin B-1219% of RDI


In swai fish, carbohydrate content is zero; it is a source of protein like many animal sources of protein. During preparation or cooking of swai fish, the addition of other ingredients like sauces or other flavourings can all add carbohydrates content.


There are two grams of fat present in one 4-ounce swai fillet. Mostly, the fat present in swai fish is unsaturated fat that is considered as healthier fat. Swai fish also contain few omega-3 fatty acids; the desirable fats fish are famous for.


In a 4-ounce serving of swai, there are 21 grams of protein present which provides a sizable chunk of daily protein needs. As in salmon or sardines, protein content is too high, so as compare to these fishes, the protein content is not as high as in salmon or sardines. But compared to that of other white fish like cod, catfish, and halibut.

Vitamins and Minerals:

The number of micronutrients in swai are different depending on the diet on which the fish are fed, but generally, there are a lot of vitamins and minerals that are not present in swai fish. It does, however, supply around 330mg of potassium, an important micronutrient.

Depending on whether it’s packaged with preservatives, swai may also include some sodium. Be sure to read labels for sodium content if you buy packaged swai.

Swai fish is moderate in dietary benefit, offering a respectable measure of protein; however, next to no omega-3 fat. Its fundamental nutrient and mineral commitments are selenium, niacin, and nutrient B12. Utilization of an added substance to keep swai clammy builds its sodium content. 

Health Benefits of Swai Fish:

According to American Heart Association and the Dietary Guidelines for Americans (2015-2020), it was stated that support eating fish or shellfish at least doubly a week. And while fatty fish, with its more critical omega-3 content, may offer the most energetic shield for the cardiovascular system and the brain, any type of seafood meets under this “seafood twice a week” sunshade. But, other fish can be eaten in place of swai, and they could contribute even more health benefits (as other fish are more leading in nutrients than swai fish).

Get Details Analisis Here: Swai Fish– Detailed Analysis: Major Risks, Amazing Benefits and More

Helpful for Heart Disease and Brain Health:

According to different studies, it was stated with evidence that consuming more fish helps defeat the risk of heart disease and contributes to healthier brain health.

Role of Swai in Development of Muscles, Production of Hormones and Enzymes:

Swai could also make a wise choice for people deciding to cut back on calories. Its equivalent protein content can help your body develop muscle, produce essential hormones and enzymes, and raise your energy levels for much fewer calories than flesh like beef or pork.

Should You Eat swai fish or Better to Avoid?

Let us have a look at some of the judgments that will help you judge whether you should eat swai fish or not.

Thinking About Huge Mercury Content:

Various news from several reputed organizations of the world has pointed out the low quality of the water in which swai fish are bred. Research has found significant metals, such as mercury, in swai fish volumes above tolerable consumption levels.

Unsafe Fish Farming Methods in Vietnam:

Swai fish is not picky about what they eat. As a result, they have been given extra foods from restaurants or low-quality fish food in Vietnam. This can make the swai fish poisonous and of low quality.

Extended Administration of Antibiotics:

Another interest is more than the necessary use of antibiotics in swai fish. As per the news, many swai fishes have grown resistant to a few of the antibiotics used for healing infections in humans. Hence, there is an increased risk of developing antibiotic protection in humans as well if they eat such swai fish.

There are harsh rules and regulations on antibiotic use in marine life in the United States; several antibiotics have been outlawed in fish farming. Unluckily, such a restriction is absent in Vietnam.

High Sodium Content:

A high sodium content (222-594 mg/100 g) was discovered in swai fishes received from Vietnam, apparently and partially due to the sodium tri-polyphosphate (used to maintain moisture). The high sodium content can cause difficulties like high blood pressure.

Mercury Level in Swai:

According to some studies, the mercury level in swai is high, and some studies show swai has a low mercury level. As far as we talk about most fishes, the mercury level is low. Those fishes include:

  • Shrimp
  • Salmon
  • Canned light tuna
  • Flatfish
  • Tilapia
  • Oysters
  • Crab
  • Pollock
  • Catfish
  • Clams
  • Scallops
  • Lobster and basa or swai

Storage and Safety of Seafood:

The data on substances and anti-infection use in Vietnamese swai fish isn’t accessible yet is viewed as high. Vietnamese heaps of swai are regularly disposed of in European nations for significant degrees of anti-toxin overabundance. In case you’re purchasing swai from a notable source in the United States, the FDA keeps up with blunders on the security of fish sold inside the country.

Swai is underneath in mercury than some other fish and fish. A recent report found that in any event, when individuals ate 350 grams of swai each week (multiple suppers), it gave distinctly around 30% of their “normal week by week admission” of mercury. Secure dealing with, and capacity are fundamental for any fish. The Food and Drug Administration suggests loading fish in the fridge for close to two days before eating. Cook fish to an inside temperature of 145 degrees F.

How to Cook Swai Fish?

Swai Fish

There are different recipes for swai fish. Using different recipes, you can cook swai fish according to your taste. This fish is a loving dish for everyone because of its light-tasting. And in my opinion, this fish does not have that ‘fishy taste.’ This fish can be served with English peas or green beans and wild rice or rice pilaf. I’m going to share some recipes for this fish here:

Seasoned Swai Fish Fillet:

Cooking spray 
Fillet swai fish                                4 ounce
Margarine                                2 tablespoon
Dry white wine                                ¼ cup
Lemon juice                                1 tablespoon
Chopped fresh cilantro                                1 tablespoon
Minced garlic                                1 teaspoon
Salt                                1 teaspoon
Ground black pepper                                1 teaspoon
paprika                                1 teaspoon

Method of Cooking:

Step 1:

For making seasoned swai fish fillets, you have to preheat the oven at 350 degrees F (175 degrees C). Now you have to spray a shallow pan or baking sheet using a cooking spray.

Step 2:

Now place fillets of fish into the shallow pan that you have prepared.

Step 3:

Now, put margarine in a pan and heat it in a saucepan over medium heat. Now you have to mix some ingredients including white wine, lemon juice, cilantro, garlic, salt, and black pepper into the melted margarine and simmer the sauce for 2 minutes. Generously, spoon sauce over fish fillets. You can also sprinkle fillets with paprika.

Step 4:

Now, bake in the preheated oven for 10 to 12 minutes or until fish flakes easily with a fork.

Nutritional Facts:

  199 calories  12.5 gram  1.7 gram  55.8 mg  714.9 mg    16.6 gram

Healthier Alternatives of Swai Fish:

There a lot of healthier options you can take as alternatives to swai fish. Some of them are as follows:

Here’s a Division of Some Healthy Fish Options:

Salmon: Wild-caught Alaskan salmon is packed with vitamins B12 and D, which many Americans are defective. Salmon is also sharp brain food. With numerous omega-3 fatty acids, it’ll keep away brain haze and enhance memory. Try this Blackened Salmon Recipe that’s made with anti-inflammatory flavourings and massaged kale to attach salmon to your diet. This Teriyaki Baked Salmon Recipe is also simple to prepare and tasty.

Sardines: Sardines found in the Pacific are another healthy option that’s easy to discover and add to dishes — and they’re cheap, too. Because they’re comparatively low in the fish food string, sardines don’t suffer from sustainability problems the way other fish do. They reduce swelling and protect bone health.

Atlantic Mackerel: The nutritional benefit of mackerel fish is right up there with wild-caught salmon. It’s very incredible in protein, omega-3s, and micronutrients. It’s also known to maintain lower blood pressure and strengthen bones.

Albacore Tuna: Fresh, wild-caught albacore tuna fish is loaded in antioxidants, bound with protein, and may even promote brain function. To avoid larger values of sodium, go for tuna steak instead of canned tuna. Try Tuna Pasta Salad that is made with Kalamata olives and cherry tomatoes.

Why Should You Not Eat Swai Fish?

Swai fish has a low nutritional profile, and it is best if you avoid the consumption of swai. These fishes are imported from densely packed farms where artificial things such as chemicals and antibiotics are used to protect these fishes. These chemicals and antibiotics cause water pollution and health concerns. Sometimes swai fish is labelled as a high-value fish for selling.

Is Swai Fish Clean or Unclean?

When the weight of fishes becomes 2-6 pounds, then the fishes are harvested with the nets. Most purchasers accept that Swai meat is messy, sullied, and risky to burn through. So, they keep away from these fish by and large, even though the Swai filets will, in general, be very economical.

Concerns About Swai Fish Farming:

The impact of swai fish ranches on the biological system is a significant concern. The Monterey Bay Aquarium’s Seafood Watch program records swai as a fish that ought to be kept away from, as some swai fish ranches create side-effects that are wrongfully unloaded into streams.

The improper removal of wastewater especially concerns because swai fish ranches utilize many synthetic specialists, including sanitisers, against parasitic medications and anti-infection agents. Mercury pollution is another thing. A few examinations have discovered satisfactory degrees of mercury in swai from Vietnam and other southeastern and southern spaces of Asia.

So, it was shown by some researches that mercury levels in swai are above the recommended limit of the World Health Organization. According to the World’s Health Organization, the recommended limit was 50% of the samples tested. It was suggested that there is a need for better water quality for the fish farms and a need for better quality control checks of the fish during the import process.

It was advised by Monterey Bay Aquarium's Seafood Watch program, avoid consumption of swai because many chemical agents are used in the fish farms that can easily pollute nearby water. Some, but not all, studies suggest swai may have high mercury levels as well.

Use of Antibiotics During Production:

When swai and other fishes are grown in fish farms loaded with fish, the risk of infectious diseases in farms increases; one study showed that 70–80% of swai samples exported to Poland, Germany, and Ukraine were contaminated with bacteria known as Vibrio bacteria.

Vibrio bacteria is a microbe that is mostly involved in shellfish, and these bacteria cause food poisoning in people. To prevent bacterial infections, antibiotics and other drugs are used regularly in fish farms. So, there are a lot of drawbacks.

The deposits of anti-microbial may stay in the fish, and the medications can get into close-by streams. In an investigation of imported fish, swai and other Asian fish most of the time surpassed drug buildup limits. Vietnam had the best number of medication buildup infringements among nations that fare fish. 

According to a report, 84,000 pounds of frozen swai fish filets imported from Vietnam and circulated in the U.S. were reviewed because of the inability to meet U.S. prerequisites to test the fish for drug buildups and different toxins. Also, regardless of whether fish is appropriately assessed and anti-microbial and other medication deposits are beneath legitimate limits, their continuous use can elevate obstruction of microorganisms to the medications.

A portion of similar anti-infection agents is utilized to treat human contaminations. On the off chance that they’re abused, and the microorganisms become impervious to them, it could leave individuals without viable medicines for specific illnesses.


At the end of this article, it is concluded that the concentrates on swai fish lack, particularly contrasted with more normal fish like tilapia and salmon; the information we know is sufficient to raise some huge concerns. The chance of swai fish fizzling with anti-microbial deposits and settle for less is just a contributor to the issue. There’s likewise the point that swai promoted in the U.S. is exclusively from production line ranches. Rather than deciding on modest swai, stick to fish low in impurities and high in omega-3 unsaturated fats, similar to wild-got goldfish and Pacific sardines.

Also Read: What is Egg White Protein Powder? Its Benefit towards Weightloss

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