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Health Benefits of Basa Fish – Nutrition & Dangers of Eating

Basa Fish is a popular variety in fish markets in Southeast Asia. It is in good demand for the other parts of the world. This fish is popular because of its affordability, nutrients and health benefits.

What is Basa Fish

The scientific name of Basa Fish is Pangasius bocourti. It is a variety of catfish and is found in Indonesia and few parts of China. Due to its taste similar to cod and low price, it is quite popular in the world. 

It can be grown in fish farms or any wild rivers which makes it cheap in production. If you re not aware of basa fish, then you must known this fish by other names like “swai”, “bocourti”, “river cobbler”, and “pangasius”

The fish eats plants around it and grows upto five feet in length. This fish is quite popular in the fish market. It is often known as catfish. Due to its low price it is well seen in the US & UK. 

Nutrition found in Basa Fish

The import of basa fish has some concerns about health. Due to its nutrients and other varieties of this fish, it is considered very healthy. It is low in calories and high in protein. According to the Food Data central, a 100 gm of this fish provides us 88 calories and 13 gm of protein. 

It also has fat of 4 gm and few quantities of sodium and iron. Around 40 mg cholesterol is also present in the same quantity. 

Health Benefits of Basa Fish

There are many nutrients in this fish which provides us many health benefits. People who eat this fish regularly provide more energy, promote weight loss and improve cardiovascular and brain health.

Improves Heart Health

Basa fish contains 5 gm of fat in a serving. It also provides fats like omega-3 fatty acids. It improves heart health as stated by a study made by Food Chemistry. There are two kinds of fatty acids i.e. DHA & EPA which helps in our heart health. 

Rich in Protein

Basa fish provides good protein in your body. Protein provides energy to the body and helps in maintaining energy levels for our daily work. It also avoids the crash of carb heavy diets, where simple sugar is burned up and expanded. Eating a basa fish in a week helps in ensuring the high energy levels which remain for long during intense workouts. 

Weight Loss

This fish is a low calorie food that helps in maintaining your weight. A single meal can provide you good energy and nutrients and minerals. 

Brain Protection

There are few compounds which provide your brain enough nutrients to keep it healthy. DHA (docosahexaenoic acid) helps your brain to  lower the risk of neuron degenerative disease i.e. Alzheimer’s and Parkinson’s. Basa fish provides a higher level of DHA according to Indonesia food data samples.  

Muscle and Cell Growth

Good quantity of protein in the body helps in more amino acids, which are the building blocks of cells and other tissues and fibers. Protein is an essential part of human necessity which is helpful in repairing the damage and developing muscles. A regular supply of protein helps your body to keep it healthy. Basa fish provides nine essential amino acids 

Safety and Risks

Eating basa fish has many benefits but still you need to know few safety parameters if you are eating. It is seen that there is no risk if you are eating this fish. But before you buy any fish you must know it is grown in a farm or in a chemically treated fish tank. 

Few people do not buy this fish because of the high price. One more reason is that due to few press articles on this fish in the UK & US, the demand has lowered down. 

How to make a Basa Fish

Basa fish is prepared in many ways but it is best to make it in a most simple way. Many shops are selling this fish in the form of boneless fillets. 

Steps to Follow 

  1. Heat the oven to 400 degrees Fahrenheit.
  2. After you season the fish, you can add 4-5 ounce of basa fillets on an oiled cooking sheet. 
  3. Now coat the fish in salt, pepper, cornmeal and dried herb mixture. 
  4. Bake the fish for 20 minutes.
  5. Coolen the fish for a few minutes. 
  6. Serve your dish with lemon garnish and fresh parsley.

Final Words

Basa fish is a popular seafood in asian countries and is common in middle class people. But if you are eating in a very frequent way, then you must check how it is cultivated. 


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