Swai Fish: How to Decide If It’s Safe

Medically reviewed by Suzanne Fisher, RD

Swai fish, scientifically known as Pangasianodon hypophthalmus, is a river-farmed catfish native to the Mekong River in Southeast Asia. It is also known as pangasius, basa, and traa. However, swai fish is not labeled as catfish in the United States. This is to protect the sales of American catfish.

Like other types of fish and seafood, swai fish provides a healthy source of protein and fats. It is well-liked for its mild flavor, flaky texture, and low cost.

Despite its benefits, some people are uneasy about eating swai fish and believe it is bad for you. Uneven quality and poor farming methods have raised health concerns about its safety.

This article describes what you need to know about eating swai fish. It explains concerns, benefits, and the best way to add this fish to your diet safely.

Verdict on Swai Fish: Good, Bad, or Unclean?

Swai fish is popular for its mild taste and flaky texture. It provides a high level of protein, though other fish like salmon or sardines contain more of the omega-3 fatty acids that make fish a healthy food. Its economical price can make it favorable if you're looking for ways to increase your fish consumption.

While swai fish has nutritional benefits, it may have some drawbacks. About 90% of U.S. seafood originates in countries like China and Vietnam, which often lack the type of rigorous oversight and regulation imposed on U.S. fish. As a result, these fish are regarded as "unclean."

Also, despite evidence of mercury in some swai fish samples, levels are typically lower than in some other seafoods. However, research indicates that some mercury concentrations have been close and exceed established limits.

Researchers have identified traces of antibiotics and other drugs used during breeding in samples of swai fish. A study of fish farmers in Vietnam found that almost two-thirds of all fish farms surveyed used antibiotics on their fish. Included in these antibiotics were those prohibited in farm fishing for any reason.

While there are several other fish that can closely duplicate the taste, texture, and nutritional benefits of swai fish, you can feel comfortable consuming swai fish by taking the following precautions:

• Look for labels that show certifications from programs like Best Aquaculture Practices (BAP) or SSC Farmed Pangasius and Naturland, which ensure safe food and fish production.

• Purchase swai fish from reputable grocery stores in the United States.

• Only consume swai fish when fully cooked to avoid infection from harmful bacteria.
  

Learn More: Fish and Gout: What to Eat, What to Avoid

Breeding and Import Conditions

Most swai fish are bred and raised in fish farms. Fish farms are typically caged or confined areas that are susceptible to infections. To prevent losses, fish farmers combat these threats by using antibiotics. The practice raises the risk of promoting antibiotic resistance in humans.

Farming fish, called aquaculture, raises important human health and food safety concerns. Studies have found farmed fish to be less healthy than their wild-caught counterparts.

Swai fish are known for eating virtually any type of food. Farmed swai fish are typically fed an unhealthy diet that includes fish by-products, which may contain dioxins and polychlorinated biphenyls (PCBs). These toxins and the antibiotics and other chemicals used to prevent diseases can remain in fish tissues and contaminate nearby waterways.

To help ensure the food safety of imported seafood, the Food and Drug Administration (FDA) inspects 1% to 2% of imported seafood. In addition, seafood importers must demonstrate that they can track their swai fish and other seafood from its origins through transport and storage to U.S. markets if it has to be traced.

Nutrition Facts: Single Swai Fish Serving

Many types of fish provide an ideal combination of nutrients to support a healthy diet. Fish can be a major source of omega-3 fats, which are healthy fats that protect your heart and blood vessels. It is also rich in nutrients like vitamin D, selenium, and protein while low in saturated fat.

According to the U.S. Department of Agriculture (USDA), the nutrition profile of a 112 gram (g) portion (about 4 ounces) of swai fish contains the following breakdown:

• Calories: 99 g

• Protein: 21 g

• Total lipid (fat): 2 g
  

• Carbohydrates: 0 g

• Total dietary fiber: 0 g

• Sugars: 0 g

• Calcium: 0 g

• Iron: 0 g

• Sodium: 30.5 g

• Vitamin C: 0 milligrams (mg)

• Vitamin A: 0 international units (IU)

• Total saturated fatty acids: 0.497 g

• Fatty acids, total monounsaturated: 0.994 g

• Fatty acids, total polyunsaturated: 0.994 g

• Fatty acids, total trans: 0 g

• Cholesterol: 24.9 mg
  

Learn More: 14 Foods High in Omega-3 Fatty Acids

Swai Fish Alternatives

Along with other types of seafood, swai fish is good for you because it provides a healthy source of protein, omega-3 fatty acids, and many vitamins and nutrients that support brain and cardiovascular health.

With so many nutritional benefits from eating fish, the USDA's Dietary Guidelines for Americans 2020–2025 recommends that adults eat two 4-ounce servings of seafood or fish weekly. The target is 12 ounces weekly for people who are pregnant or nursing.

Swai fish is just one of many options available to meet these requirements. If you're hesitant to consume swai fish or you're just looking for variety in your fish recipes, cooking experts suggest the following swai fish alternatives:

• Salmon: Cooked salmon closely resembles swai fish in color, taste, and texture, making it an appropriate substitute for swai fish.

• Tilapia: Like swai fish, tilapia has a flaky texture without a fishy taste or smell. However, tilapia has a slightly sweeter taste than swai fish and is often more economical than swai or salmon.

• Basa fish (Vietnamese catfish): Basa fish is so close to swai fish in taste that they are often mistaken for each other. They differ in that the basa's meat is slightly coarser and grainier compared to swai fish.

• Green striped bass: Striped bass is a buttery, flaky fish with a mild flavor that is slightly saltier than swai fish.

• Haddock: While haddock is often used as a substitute for cod, it is also a healthier replacement for swai fish. However, haddock's meat is firmer and leaner, while the meat of swai fish is tender and delicate.

• Pacific cod: Pacific cod has a flavor profile very similar to swai fish but differs from swai fish in its firm and chunky meat.

• Flounder: Flounder is mild with a sweeter aftertaste than swai fish. It is often cooked and served the same way as swai fish.

Choosing alternatives to swai fish may deliver benefits beyond variety to your diet. While swai fish is a good source of lean protein and omega-3, other fish, like salmon, may have a healthier nutritional profile. For example, salmon is higher in protein and omega-3 vs. a comparable amount of swai fish.

Learn More: The Healthiest Fish to Eat

Swai Fish Preparation

Swai fish is light and mild, comparable to flounder, sole, and grouper. It has a mild taste with a hint of sweetness.

Swai fish is best prepared like other white fish, by frying, baking, grilling, or steaming it. Since it soaks up flavors well, swai fish is easily paired with sauces and marinades.

When shopping for swai fish, purchase white or light pink fillets. Snow-white swai fish is the highest quality, followed closely by light pink flesh. Avoid swai fillets with added chemicals. Packaged swai fish should have minimum to no added water.

Swai should be served fully cooked, never raw. Cook swai fish to an internal temperature of 140 to 145 degrees F to destroy vibrio bacteria that can cause vibriosis (a dangerous infection). To fully cook fish without overcooking it, do the following:

1. Measure the fillet at its thickest point.

2. Cook it for 10 minutes per inch at 350 degrees F.

3. At the halfway point of cooking, turn the fish over.

When done, the fish will lose its translucent or raw appearance. Test the fish to ensure it is fully cooked by inserting an angled fork into the thickest point of the fish and twisting gently. Fully cooked fish should flake easily.

Summary

Eating swai fish can help increase your protein and omega-3 fatty acids intake. Choose brands with proof of certification from groups that ensure fish is safe to eat. Make your purchase from known grocers that you trust.

When preparing swai fish, test it to ensure it is fully cooked before you eat it. This can reduce your chances of getting sick from harmful bacteria.

If the concerns about swai fish seem too daunting, many fish mimic the taste and texture of swai.

Read the original article on Verywell Health.