Basa fish is a nutritious, low-calorie, and high-protein white fish (about 160 calories and 22.5g protein per serving) that is generally considered healthy, supporting muscle growth and heart health. While it contains beneficial Omega-3 fatty acids, it is less nutrient-dense than oily fish like salmon. Key considerations include:
Sea bass is higher in vitamin B12, selenium, and iron, yet salmon is higher in vitamin B3, vitamin B6, vitamin B1, vitamin B5, and vitamin B2. Sea bass covers your daily vitamin B12 needs 67% more than salmon.
A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. That's because fish and shellfish are good sources of many vitamins and minerals.
Both chicken and fish can be part of a healthy, balanced diet, providing different nutrients needed for your overall health. Chicken is a great source of iron, zinc and selenium, while fish provides calcium, phosphorus and omega-3s. So, it's hard to say that one is healthier than the other.
The unhealthiest fish to eat are typically large, predatory species high in mercury like Shark, Swordfish, King Mackerel, Tilefish (from the Gulf of Mexico), and Marlin, which are harmful to developing brains and nervous systems, especially for pregnant women, children, and the elderly, while others like Farmed Tilapia or imported Catfish raise concerns about contaminants and antibiotics, and some popular options like certain Tuna and Chilean Sea Bass also have high mercury or sustainability issues.
Due to its low calorie content and high protein levels, basa fish is advantageous for those on a weight loss diet. It contains 5 grams of unsaturated fats, including omega-3 fatty acids, which are essential for maintaining optimal health for both the body and brain.
When cooking basa fish from frozen, you generally need to add about 5-10 minutes to the usual cooking time compared to when it's fresh. So, if you're baking the fish at 425°F and it usually takes 10-12 minutes from fresh, you should aim for about 15-20 minutes from frozen.
Basa fish is a type of catfish, scientifically referred as Pangasius bocourti. It is also commonly called river cobbler, Vietnamese cobbler and swai. Native to Vietnam, Basa fish is found abundantly in the waters of Mekong and Chao Phraya rivers, which pervade through several nations in Southeast Asia.
Cod. Given its high marks in terms of B vitamins, selenium, iodine, and those brain-boosting omega-3 percentages, cod not only tops the list of white fish, but is No. 1 on most dieticians' lists of nutritious fish in general. Cod is a complete source of protein that's low in calories and saturated fat.
KDHE recommends restricting consumption of bottom-feeding fish because of PCBs. Bottom-feeding fish include carp, blue catfish, channel catfish, flathead catfish, freshwater drum, bullheads, sturgeons, buffalos, carpsuckers and other sucker species have been found to have high PCB levels.
Any frozen fish or shellfish will be safe indefinitely; however, the flavor and texture will lessen after lengthy storage. For best quality, freeze (0 °F / -17.8 °C or less) cooked fish for up to 3 months. Frozen raw fish is best used within 3 to 8 months; shellfish, 3 to 12 months.
As with any fish, eating too much basa comes with some health risks. Because most fish potentially contain industrial contaminants such as polychlorinated biphenyls and mercury, excess consumption can lead toxins to build up in your body.
Basa fish is often farmed in water bodies that may contain contaminants such as heavy metals, pesticides, or industrial pollutants. Consuming fish exposed to these contaminants can potentially have adverse effects on human health and it's best to avoid basa.
From the early 21st century, farmed basa imported from Vietnam and hoki have become common in Australian fish and chip shops. Other types of fish are also used based on regional availability.
Are you aware that four fish have been designated by the U.S. Food and Drug Administration ( USDA ) and Environmental Protection Agency ( EPA ) to be unsafe to eat due to their typically high levels of mercury? Making the “do not eat” list are King Mackerel, Shark, Swordfish and Tilefish.
However, research has shown that it may not be entirely safe to consume. Basa fish contains mercury, though it is within safe limits. Despite this, concerns have been raised about the way basa fish is farmed and the environment in which it lives, potentially making it a higher-risk food.
