Basa fish (Pangasius bocourti) is a variety of catfish found throughout Vietnam, Thailand, and other parts of Indochina. This fish is quite popular due to its similar flavor and consistency to haddock or cod, but it has a much lower price. The low price is largely due to how easily they grow and can be harvested both in the wild (rivers) and in large fish farms. If you don’t recognize the name “basa”, you may have known this mildly flavored fish by other names such as “swai”, “court”, “river cobbler”, and “pangasius”, just to name a few. [rx]
These fish feed primarily on plants and can grow up to four feet in length. They remain a very competitive product in international export markets. Due to the name “catfish” that is often applied to this fish, in addition to its low price, basa fish does quite well in the US and UK markets, among others.
Nutritional Facts of Basa Fish
Fish is always a good source of protein and essential nutrients. Basa is a white fish rich in high-quality protein and is low in calories. Due to its low-calorie content, it is a perfect choice for people who wish to lose weight or are on a low-calorie diet.
1 serving (126gm) of basa fish contain:
- Calories: 158
- Protein: 22.5 grams
- Fat: 7 grams
- Saturated fat: 2 grams
- Cholesterol: 73 mg
- Carbs: 0 grams
- Sodium: 89 mg
In addition to this, Basa is also rich in Omega-3 Fatty Acids like DHA and EPA. Omega-3 fatty acids are essential to maintain good heart health and strengthen cardiac muscles. They also promote brain health.
Health benefits
Promotes Weight Loss
Basa is a very good meal option for those on a strict diet and monitoring their daily calorie intake. With a serving of 100 grams containing merely 50 calories, it prevents excessive accumulation of fats and eventual bloating of adipose tissue. This is key for effectively reducing body fat around regions of the hips, thighs and stomach, as well as for regulating lipid metabolism.
Contains Essential Omega-3 Fats
Catfish supplies a mixture of dietary fat, including essential omega-3 fatty acids. Your body needs omega-3 fats but cannot make them on its own, so dietary intake is vital. The omega-3 fats in Basa help keep you healthy and lower the risk of chronic diseases, including heart disease.
Steaming the basa adds no additional calories or fat. While it’s important to get enough dietary fat in your diet, the type you choose matters. Polyunsaturated fats, like the omega-3 fats found in Basa and other fish, promote healthy cholesterol levels. It’s recommended that you eat 2 or 3 servings of fish per week to reap the omega-3 benefits.
Best Vitamin D Source
Despite the ability to produce vitamin D from sunlight, inadequate levels are prevalent. Having dark skin, failing to spend enough time outdoors and living in northern latitudes all make it harder to make enough vitamin D.
Present naturally in a just a few foods, fish like Basa happen to provide one of the best sources of vitamin D in the diet. The vitamin D is present in the skin, so enjoy Basa with the skin on to get vitamin D benefits. Along with calcium, vitamin D helps keep your bones healthy and strong. Getting enough vitamin D helps reduce the risk of bone loss.
Provides Superior Proteins
This fish supplies all the nine essential amino acids (high-quality protein) necessary for synthesizing vital proteins in the body. Essential amino acids namely histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine cannot be intrinsically manufactured by body cells and hence needs to be complimented for, in food intake. Basa is therefore central for obtaining the growth-promoting proteins, which also repair worn-out body tissue.
Contributes To Longevity
When taken occasionally to avoid the risk of toxicity from the fish, Basa although being a lean seafood compares to some oily fish which are generally high on Omega 3 fatty acids. These complexes can reduce inflammation in the body, caused due to conditions of stress and external environmental factors. They also protect the heart functions and aid in the development of healthy vision in children like glaucoma.
Low On Carbohydrates
Basa has negligible amounts of carbohydrates and is hence an ideal option for some highly specific diet plans. For instance, the ketogenic diet focuses on foods that are high in fat and lack carbs, thereby making basa a potential main feature in such meals. Yet another well-known regime, the Atkins, gradually phases out carb intake, and hence steamed basa fish meals can be made a part of this diet.
Improves Bone Health
The skin of the Basa is an abundant source of Vitamin D, which performs many functions in the body such as strengthening bones and maintaining normal blood levels of essential minerals like calcium and phosphorous. An adequate supply of Vitamin D in diet with a steamed Basa fillet can ensure the prevention of weak bones in children, called rickets and bone loss and fragility in adults, termed as osteoporosis.
Supplies Vital Minerals
Eating thoroughly cooked or baked basa is one way of obtaining the trace minerals like zinc and potassium, necessary for important bodily functions. Potassium assists in regulating electrolyte balance in body cells, enabling supple muscle contractions and unobstructed transmission of nerve impulses across organs in the system. Zinc plays a vital role in boosting immunity, monitoring cell synthesis and growth and promoting wound healing in injured tissues.
Negligible Sodium Content
Consuming one basa fillet in a week adds a mere 50 milligrams of sodium to the diet. This is very beneficial for those who are constantly experiencing high blood pressure, as it reduces their intake of salt significantly and normalizes the flow of blood in the body. Low sodium foods also help those suffering from liver ailments and kidney problems, as these foods help to limit the buildup of fluids in the body.
Promote weight loss
Shrinking your waist size is a major problem that many individuals face on a daily basis. Besides this, it is very easy to find foods that help in gaining extra weight, yet very hard to find what foods can help boost your weight loss. Fish like basa is great for this because it is very low on fat and calories.
Basa is low in calories and high in protein, which makes it a great addition to a well-rounded weight loss diet. This fish could also make a perfect choice for individuals trying to cut back on calories.
A recent study confirms that frequent consumption of white fish like basa fish, haddock, and monkfish can improve weight, blood pressure, and cholesterol levels.
Good for heart health
Basa consists of omega-3fatty acids – EPA (Eicosapentaenoic Acid and DHA (Docosahexaenoic Acid), which are linked to a reduced risk of heart ailments. Additionally, these fatty acids may affect various aspects of cardiovascular function including major coronary events, inflammation, and peripheral artery disease.
Besides this, EPA and DHA are also crucial in maintaining heart health and lowering the occurrence of irregular heartbeats. To get enough omega-3 content, you should consume at least two 100 grams servings of basa fish each week. Moreover, including this fish in a healthy diet may have several heart-healthy benefits.
Low in sodium
Basa is relatively low in sodium, providing 48 mg of sodium per 100grams of serving size. This fish is ideal for those who are suffering from high blood pressure. If you’re watching your sodium intake, then you should incorporate basa in your meal.
Improves brain health
There are several studies that confirmed that having more fish at least twice a week contributes to better brain health. Basa is rich in omega-3 fatty acids, which help in building cell membranes throughout your brain and body. Scientists have investigated that omega-3 fatty acids have the most potential to benefit individuals with mood disorders.
People Who Eat Fish May Live Longer
Observational studies have found that people who eat more fish live longer than those who don’t (3Trusted Source).
In fact, in one study, those who ate the most fish — which was measured by testing the levels of omega-3 fats in their bloodstream — lived just over two years longer than those who ate the least (4Trusted Source).Though omega-3 fatty acids are found in the highest amounts in oily fish, leaner fish like basa can still contribute to your omega-3 intake. Keep in mind that observational studies cannot prove cause and effect. Therefore, these studies cannot say that eating fish is what makes people live longer. Still, research suggests that fish like basa are a healthy addition to a balanced diet.
May Lower Your Risk of Cardiovascular Disease
People who eat the most fish are also thought to have a lower risk of heart disease (5Trusted Source, 6Trusted Source). This benefit is often linked to oily fish, due to their high levels of omega-3 fatty acids. However, even eating leaner fish has been linked to lower cholesterol levels — which may reduce your risk of heart disease (7Trusted Source, 8Trusted Source, 9Trusted Source). This suggests that there may be other aspects to eating whole fish that may reduce heart disease risk, and that including white fish in a healthy, balanced diet may have heart-healthy benefits (10Trusted Source).
Provides High-Quality health benefit
Basa — like other white fish — is a good source of high-quality protein. Protein plays a number of vital roles in your body, including the growth and repair of your body’s tissues and the production of important enzymes (11Trusted Source, 12Trusted Source, 13Trusted Source). A 4.5-ounce (126-gram) serving of basa provides 22.5 grams of high-quality, complete protein — meaning it contains all nine essential amino acids that you need from your diet (1Trusted Source).
Low in Calories
The low calorie content of basa makes it an excellent food if you’re trying to reduce your calorie intake.In fact, one 4.5-ounce (126-gram) serving has just 160 calories (1Trusted Source). Additionally, some studies show that fish proteins may help you feel fuller for longer than other animal protein sources. One study found that fish protein had the greatest impact on feelings of fullness, compared with chicken and beef (14Trusted Source).
Basa Fish Recipes
Basa fish melds well with mild flavorings of the spices which when cooked renders a unique taste and aroma. This fish can be grilled, pan-fried, steamed or baked to make amazing recipes. You can try making a desi version of Basa fish curries or stir-fries and have them with steaming hot rice or roti and make your meal balanced and wholesome.
Lemon Pepper Basa Stir Fry
Ingredients:
- 500 g basa fish fillets cut into pieces
- 1 sprig curry leaves
- 1 tsp mustard seeds
- 4 -6 chopped garlic cloves
- 1 tsp finely chopped green chilli
- 1 tsp julienne ginger
- 1 tsp fennel seeds
- 2 tsp crushed peppercorns
- 1 tsp turmeric powder
- 2 tsp lemon juice
- Salt to taste 2 tsp coconut oil
For Garnish
Chopped coriander and curry leaves
Method:
In a pan add oil, mustard seeds and allow it crackle, add curry leaves, fennel seeds and sauté for a few seconds.
Then add chopped ginger, garlic, green chillies and sauté for 2 minutes. Now add Basa fish sprinkle turmeric, pepper powder, salt, and cook for 2-3 minutes on medium heat on each side till golden brown.
Finally, drizzle lemon juice and garnish with curry leaves and coriander leaves.
Serve hot with a bowl of steaming rice or roti.
Nutrition:
Basa fish is loaded with protein, healthy fats, omega 3 fatty acids DHA and EPA, and is low in sodium and cholesterol. The dense nutrient profile promotes heart health, builds muscle, and boosts overall health. Lemon provides with ample amount of vitamin C, B6, iron, calcium, and magnesium, and other Indian spices added to promote nutrition and digestion. Peppercorns aids in the absorption of other vital nutrients and boost metabolism.
Indian Basa Fish Curry
Ingredients:
- 500 g basa fish fillets cut into 4cm pieces
- 10-15 finely chopped shallots
- 1 tsp finely chopped ginger and garlic
- 1 tsp mustard seeds
- ¼ tsp fenugreek seeds
- 2-3 long red chillies deseeded,
- 1 tbsp fish curry powder
- ¼ tsp turmeric powder
- 3-4 medium-sized chopped tomato
- 1 cup coconut milk 2 tbsp oil
- Few Sprig curry leaves Salt to taste
For Garnish
- ¼ bunch fresh coriander leaves
Method:
In a large pan add oil, mustard seeds and allow it to crackle, add fenugreek seeds, curry leaves and red chillies sauté for 1minute, then add onion, ginger, garlic and cook until it is translucent.
Now add tomatoes cook for 3-4 minutes add all the masala powders, salt and sauté for 2-3 minutes. Add coconut milk and fish, cover with lid cook for 10 minutes in medium flame. Garnish with coriander leaves.
Serve the yummy fish curry with hot rice.
Nutrition:
Basa fish, being super-rich in proteins and healthy fats, promotes heart health and boosts memory. Onion is packed with antioxidants, vitamins C and B6 and improves heart health and lowers the risk of cancer. Tomatoes, being abundant in lycopene enhance skin health and glow. Coconut milk has significant amounts of calories and monounsaturated fatty acids and boosts energy and burns fat.
Basa Fish Curry in Coconut Milk Recipe
A flavourful Indian curry prepared with coconut milk and basa fish, a great accompaniment to rice or rotis.
Ingredients:
- Oil – 2 Tsp
- Basa Fish Fillet, Cut into pieces – 1
- Big Onion, chopped – 1
- Ginger and Garlic paste – 2 Tsp
- Big Tomato, Chopped – 1
- Coconut Milk (Thick) – 1/2 Cup
- Water – 1 Cup
- Turmeric powder – 1/4 Tsp
- Red chili powder – 1 Tsp
- Coriander powder – 1 Tsp
- Garam masala – 1/2 tsp
- Curry leaves – 2 Springs
- Salt to taste
Method:
- Heat 1 Tsp oil in a pan and add the chopped onions.
- Saute till translucent and add the ginger – garlic paste followed by the chopped tomato.
- Saute till the tomato turns soft
- Cool and grind into smooth paste by adding little water.
- Heat the remaining oil in a pan and add curry leaves followed by the ground paste.
- Fry it for a couple of minutes and add turmeric powder followed by chili and coriander powder.
- Saute till the raw smell goes off and add half a cup of water along with the required amount of salt.
- Cook it for 5 minutes on a medium flame.
- Add coconut milk along with water, if needed, and fish pieces.
- Lower the flame and cook till the fish gets cooked about 5 minutes.
- Add the garam masala.
- Simmer for a minute and serve hot.
Pan Fried Basa Fillets Recipe
A quick and easy recipe using Basa fish
Ingredients:
- Baby potatoes, quartered – 350g
- Extra-virgin olive oil – 1 tbsp
- Vinegar – 1/2 tbsp
- Lime zest and juice – ½
- Chilli, seeded and finely chopped – 1
- Garlic cloves, crushed – 2
- roughly chopped coriander – 3-4 tbsp
- Olive oil – 1½ tbsp
- Plain flour – 3 tbsp
- Skinless and boneless Basa fillets – 2
Preparation:
- In a medium pan of salted, boiling water, cook the potatoes for 12 minutes, or until tender.
- While the potatoes are cooking, make the salsa: In a bowl, combine the extra-virgin olive oil, vinegar, lime zest, and half lime juice.
- Add chili, half garlic, and coriander. Season and add extra lime juice as per your taste.
- Heat 1 tbsp olive oil in a large frying pan over high heat. Season the flour and use it to coat the Basa fillets
- Transfer the coated fillets to the pan.
- Fry for 30 seconds over high heat, then reduce the heat to medium-high.
- Fry for two more minutes on each side, or until golden and cooked through.
- Drain the potatoes. Return to the pan, along with the remaining olive oil and garlic.
- Lightly crush with a potato masher or a fork, and then divide between 2 plates.
- Top with the fish and drizzle over the chili and coriander salsa.
Health risks of basa fish
While eating any type of fish has some nutritional benefits but it also has potential risks.
In addition to this, fish can take in harmful or dangerous chemicals from the water and the food they consume. Chemicals like PCBs and mercury can develop in their bodies over time.
Research suggests that high levels of PCBs and mercury can cause harm to your brain and nervous system.
A study suggests that heavy metal residues found in basa are within safe limits.
It has been suggested that the ponds in which basa fish is grown are prone to infections and the environment in which it survives may make this fish a higher risky food.
You better know that fish farmers often used chemical agents and drugs to get rid of microbes in the ponds, in turn causing fish like basa to ingest high levels of these harmful components.
Several studies have found that the basa fish, which are imported from Vietnam have not met international standards for safety.
A study has reported that Vibrio bacteria – a common cause of food poisoning, have been detected in Basa fish exported to the European countries including Ukraine, Poland, and Germany.
Always make sure that basa is properly cooked before having it to lower your risk of food poisoning.
The demand for Vietnamese basa fish has gone down because this fish is reared mainly in the Mekong river and is found to be infested with unsafe drugs and toxic chemicals.
Recently, the Indian basa has gained popularity in the Indian market and carries large numbers of health benefits.
In the year 2005, the Consumers’ Association of Canada (CAC) expressed concerns over different types of fishes imported from Vietnam as numerous laboratory tests showed the presence of a toxic substance called fungicide in the fishes.
In 2007, the United States Food and Drug Administration had banned the import of various fish, including the Vietnamese Basa.
References
