Consuming certain types of wild-caught fish can be extremely beneficial to your health. Some types of seafood are good sources of protein that help build muscle, and others are great sources of healthy fats like omega-3s. But fish is often very expensive, so people choose cheaper options like swai fish instead.
Because it’s cheaper, swai fish is popular with many people, including food sellers. But there are big problems with this fish that you need to know about. For only about $2 a pound, sabi fish is cheap, but what it might do to your health is much more expensive.
Also, did you know that when you buy catfish, grouper, flounder, or sole for a lot of money, you’re often eating swai that was raised in a factory?
You might be more careful about what kinds of fish you eat in the future after reading about the many farming and health problems that come with swai.
Is Walmart Swai Fish Safe to Eat? A Closer Look at This Controversial Fish
Swai fish has become a popular, affordable fish choice, especially at large retailers like Walmart. However, concerns have been raised about the safety and health impacts of eating this imported fish In this article, we’ll take a closer look at swai fish sold at Walmart and other retailers and examine if it’s really safe to eat
What is Swai Fish?
Swai fish scientifically known as Pangasianodon hypophthalmus, is a type of river catfish native to Southeast Asia. It’s raised primarily in fish farms in Vietnam and imported to countries like the United States for sale.
Some other names for swai fish include:
- Basa or basa fish
- Vietnamese catfish
- Panga
- Iridescent shark
- Tra or tra fish
Swai has a mild, sweet flavor with a light, flaky texture that makes it a versatile choice for recipes calling for fish. Its low price point compared to other white fish fillets has also made it popular, especially at large discount retailers.
Nutrition Profile of Swai Fish
Swai fish provides lean protein with little saturated fat. A 4-ounce fillet of raw swai fish contains:
- 99 calories
- 21 grams protein
- 2 grams total fat
- 30.5 milligrams sodium
It’s naturally low in omega-3s compared to fatty fish like salmon, with only 17 mg per 100 grams. The omega-3 content can vary depending on the feed used on swai farms.
Farmed vs Wild Swai
Nearly all swai sold in the U.S. is imported from fish farms in Vietnam and other Asian countries. There are some key differences between farmed and wild swai:
- Farmed swai mature faster and are available year-round. Wild swai is seasonal and more limited.
- Farmed swai are fed a commercial fishmeal diet. Wild swai eat algae, plants, and smaller fish.
- Wild swai contain more omega-3s from their natural diet. Farmed swai omega-3 content depends on feed.
- Contaminants may accumulate more in farmed swai living in high densities. Wild swai uptake fewer pollutants.
For these reasons, wild swai is generally considered to be of higher nutritional quality. But almost all swai on the market is farm-raised.
Is Walmart Swai Fish Safe to Eat?
There are some legitimate concerns over the safety of imported farmed swai fish sold at major retailers like Walmart:
Antibiotic Use
Studies show antibiotic use is widespread on Asian swai fish farms, including drugs banned in the U.S. Antibiotic residues have been detected in swai imports.
Unsanitary Conditions
Lax oversight has allowed swai farming operations with unsanitary conditions. Swai imports have been found contaminated with bacteria like E. coli and Salmonella.
Mislabeling
DNA testing reveals swai is sometimes mislabeled as more expensive fish like catfish, sole, and grouper. This fraudulent seafood labeling is common with swai.
Quality Issues
There are no enforced standards for exported swai. Issues like inconsistent fillet sizes, excess water content, and poor handling have impacted quality.
Despite these problems primarily originating on Asian fish farms, some people feel uneasy buying swai at large U.S. retailers. Walmart and other major grocers import foreign farmed swai of inconsistent quality and safety.
However, avoiding swai altogether may be unrealistic for some consumers. Swai’s affordability makes it enticing, and many rely on discount retailers like Walmart as their primary grocery source.
The good news is there are steps you can take to reduce the risks of eating Walmart or other store-bought swai:
- Look for certification labels like Best Aquaculture Practices (BAP) that indicate responsible farming.
- Check for additives on the label and avoid swai with added solutions or sodium.
- Select frozen swai over fresh, as freezing helps kill parasites and bacteria.
- Cook swai thoroughly to an internal temperature of 145°F to kill pathogens.
Healthier and Safer Fish Alternatives
For those concerned about the safety issues surrounding imported swai, choosing alternative fish options is recommended. Here are some of the healthiest and safest fish to eat:
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Wild Alaskan Salmon: Rich in omega-3s with low contaminants. Look for the Marine Stewardship Council (MSC) label.
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Sardines: Low in mercury with high omega-3s. Look for sustainably caught Pacific sardines.
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Rainbow Trout: Raised responsibly in the U.S. and high in protein and B vitamins.
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Arctic Char: A flavorful relative of salmon farmed in Eco-certified systems.
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Barramundi: Mild, sustainable fish responsibly raised in recirculating tanks.
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Albacore Tuna: Has more omega-3s than skipjack tuna but choose troll/pole caught.
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Oysters: One of the most eco-friendly farmed seafood options available.
Prioritizing seafood like these from reputable sellers can help provide the benefits of fish without the risks of imported farmed swai of questionable origin and quality.
The Bottom Line on Swai Fish
Swai fish offers an affordable source of lean protein that has made it popular at major discount retailers like Walmart. However, there are valid concerns over the antibiotic use, unsanitary farming conditions, mislabeling, and inconsistent quality of imported Asian swai.
While completely avoiding swai may be unrealistic for some consumers, there are steps you can take to reduce the risks, like choosing responsibly certified swai when possible, cooking thoroughly, and limiting consumption.
Whenever possible, swai alternatives like wild salmon, rainbow trout, and oysters are healthier and safer options that provide nutrition without the uncertainties of foreign swai fish farming. Being a mindful seafood consumer comes down to making informed choices for your health and the environment.
What Is Swai Fish?
Swai fish is a type of white fish with a mild flavor and flaky texture. It’s a freshwater fish that’s native to Vietnamese rivers and a type of catfish. It is also known as the iridescent shark, the Vietnamese catfish, and the basa fish. However, it is not a basa fish or a type of shark.
Swai Fish had a name crisis in the early 2000s, when it was still sold in the U.S., which is why it has so many names. S. under the name of “catfish. ”.
In 2003, Congress passed a law stating that only American catfish could be labeled as such, prompting a variety of names to flood the market, though today, the Vietnamese fish industry seems to have settled on swai.
You won’t find the fish in in Alabama, Louisiana or Mississippi, though. In these states, where catfish is a big industry, it’s illegal to sell swai.
Swai fish is high in protein and low in fat. One four-ounce fillet (112 g) of swai provides about:
- Calories: 80
- Total Carbohydrates: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Total Fat: 0.5 g
- Saturated Fat: 0 g
- Polyunsaturated Fat: 0.25 g
- Monounsaturated Fat: 0.25 g
- Trans Fat: 0 g
- Protein: 19 g
- Cholesterol: 50.4 mg
- Sodium: 30.2 mg (1% DV*)
- Potassium: 385 mg (8% DV)
- Calcium: 13.4 mg (2% DV)
*Daily Value: Percentages are based on a diet of 2,000 calories a day.
According to research conducted at Purdue University, swai (or pangasius) contains 17 milligrams of EPA plus DHA for every 100 grams of fish. That’s much lower than other fish like salmon (717–1533 mg/100 g), Alaskan pollock (236 mg/100 g) or Atlantic cod (253 mg/100 g).
As you might expect, the ingredients you use to cook and coat swai fillets change their nutritional value. Usually, they add more fats, carbs, and sodium.
Is swai fish good to eat?
Is SWAI fish healthy?
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.
Can you eat SWAI if you don’t know it?
Swai is sometimes intentionally or accidentally mislabeled as another type of fish, such as perch, grouper or sole. Additionally, restaurants may not identify the type of fish in some dishes, so there’s a good chance you’ve eaten swai, even if you didn’t know it.
Should you buy SWAI fish?
But fish often come with a hefty price tag, which is why consumers tend to go for more affordable options like swai fish instead. Many consumers, including food purveyors, gravitate to swai fish due to its lower cost, but there are major problems with this fish that you need to know about.
Are there healthy alternatives to SWAI fish?
Healthy alternatives to swai include haddock, sole, salmon and many others. Swai fish has a mediocre nutritional profile and may best be avoided. It’s imported from densely-packed fish farms where chemicals and antibiotics are used in excess, causing water pollution and health concerns.