Basa fish is a popular and cheap alternative for cod or haddock. Like other fish, it’s a healthy source of omega-3s and protein. But certain health risks are associated with consuming basa, including food poisoning.
It’s often used as a cheap alternative to cod or haddock in the places that import it because it tastes and feels the same.
This article reviews the nutrition of basa fish and whether eating it is healthy or risky.
Basa is a type of catfish belonging to the Pangasiidae family. In the United States, people often call it bocourti or basa fish, even though its scientific name is Pangasius bocourti.
You may also have heard basa fish referred to as river cobbler, Vietnamese cobbler, pangasius, or swai.
Its flesh has a light, firm texture and a mild fish flavor — similar to cod or haddock. In fact, it’s often sold as boneless fish fillets and used in the same way.
Basa fish live in the Mekong and Chao Phraya rivers in Southeast Asia. These rivers flow through several Southeast Asian countries.
Because it’s so popular and in high demand for export, a lot of them are raised in pens along the Mekong River.
One reason Basa is so popular is its cost. It’s cheap to grow and harvest, making it competitively priced, even when exported abroad.
Like other types of white fish, basa is low in calories and rich in high-quality protein.
Like other types of white fish, it can be good for people who are trying to lose weight because it is low in calories and high in protein.
Healthy brain and body health depends on omega-3 fatty acids, which are essential fats that become more important as you age (2).
However, basa is much lower in omega-3 fats than oily fish like salmon and mackerel (1).
Fish eating has also been linked to a number of health benefits, such as living longer and having a lower risk of heart disease.
Demystifying Basa – The Misunderstood Vietnamese Catfish
Basa is a type of fish that often gets misunderstood. Referred to by many names like bocourti, pangasius, or swai, basa belongs to a family of catfish native to Vietnam’s Mekong River. With its white flesh, mild flavor, and flaky texture similar to cod and haddock, basa has gained popularity worldwide as an affordable substitute for pricier white fish.
However, there’s a lot of confusion around what exactly basa is and whether it’s healthy and safe to eat. In this comprehensive guide, I’ll clear up the misconceptions and provide an in-depth look at this unique Vietnamese catfish.
What is Basa Fish?
Basa fish scientifically known as Pangasius Bocourti is a species of catfish that originate from Vietnam and the surrounding regions of Southeast Asia. They belong to the Pangasiidae family of catfish.
Some key facts about basa fish:
-
Native to freshwater rivers like the Mekong and Chao Phraya. Also farmed commercially in pens and cages.
-
A scaleless fish with a light grayish skin and white flesh. Resembles other white fish like tilapia.
-
Has a delicate, flaky texture and a mild, slightly earthy flavor. Takes well to spices and sauces.
-
Low fat content makes it easy to cook. Can be baked, grilled, fried or used in soups and curries.
-
Sold fresh or frozen. Available as fillets, steaks, chunks or whole fish at Asian and international markets.
While they may look like a regular fish, basa are actually a species of catfish despite the lack of whiskers and smooth skin. They share many attributes with other catfish varieties like channel catfish and blue catfish.
Other Names for Basa Fish
Due to globalization, basa fish are exported worldwide from Vietnam’s river farms. As a result, they are marketed under many alternate names including:
- Bocourti or bocurti
- Vietnamese river cobbler
- Pangasius
- Swai fish
- Cream dory
- White fish
So next time you come across one of these names on a menu or market label, know that it’s just referring to basa fish!
Popularity of Basa Fish
Several factors contribute to basa’s popularity worldwide:
-
Affordable Price – Basa farming requires low investments, enabling a low-cost product. Importing basa is also cheaper than other whitefish.
-
Abundant Supply – Vietnam’s Mekong River provides ideal conditions for basa aquaculture, supporting massive production.
-
Mild Taste – Basa’s neutral flavor allows it to be used in most recipes calling for cod, tilapia or halibut.
-
Firm Flesh – Its flaky yet firm texture holds up well in cooking and processing.
-
Sustainable Choice – With wild fish supply struggling to meet demands, farmed basa offers a steady eco-friendly option.
The combination of being inexpensive, readily available and easy to work with has made basa a go-to choice for restaurants, food manufacturers and home cooks.
Nutrition Profile of Basa Fish
Here is the nutritional value per 4.5 oz (126g) serving of raw basa fish:
- Calories: 158
- Protein: 22.5g
- Fat: 7g
- Saturated Fat: 2g
- Cholesterol: 73mg
- Sodium: 89mg
- Omega-3 Fatty Acids: 250mg
Key highlights:
-
Excellent source of lean protein with all essential amino acids. Higher protein than even chicken or turkey breast.
-
Low fat and calories make it ideal for weight management. Rich in muscle-building protein without excessive fats.
-
Provides nutritious omega-3 fats, though less than fatty fish like salmon. Still helps meet recommended intake.
-
Low mercury levels compared to larger predator fish like tuna. Safer choice for pregnant/nursing women.
Overall, basa is a nutritious choice guaranteed to provide top-quality complete proteins with less concerns of high calories, fat or mercury.
Health Benefits of Basa Fish
Including basa fish as part of a balanced diet offers many benefits:
-
Builds and repairs muscles – The complete protein helps maintain and grow lean muscle mass.
-
Promotes heart health – Omega-3 fats lower cholesterol and blood pressure.
-
Supports weight loss – High protein and low fat keeps you feeling full.
-
Improves brain function – Omega-3s aid optimal brain development and performance.
-
Boosts immunity – Selenium and vitamins boost immune response and disease resistance.
-
Protects vision – Vitamins A, C and E help prevent macular degeneration and loss of sight.
-
Strengthens bones – Phosphorus promotes bone formation and health, preventing osteoporosis.
Concerns About Basa Safety
While basa does offer nutritional value, some concerns have been raised over the safety of imported basa:
-
Use of veterinary drugs – Antibiotics fed to farmed basa may exceed safe limits.
-
Contamination – Basa farms are prone to bacterial and viral contaminants requiring disinfectants.
-
Processing standards – Lack of proper sanitation during processing and shipping.
-
Mislabeling – Other less desirable fish sometimes sold falsely as basa.
However, buying basa from reputable certified suppliers can help minimize such risks. Proper cooking and handling provides additional protection.
Tips for Purchasing and Storing Basa
Follow these guidelines when buying and storing basa fish:
-
Check for trusted certifications like Aquaculture Stewardship Council (ASC) on packaging.
-
Look for raw basa sold frozen or on ice. Avoid pale, dried out or foul smelling fish.
-
Pick basa processed in the USA or EU for better oversight on safety.
-
Store fresh basa on ice if using within 2 days. Refrigerate for 3-4 days max.
-
When frozen, wrap tightly in freezer bags or airtight containers to prevent freezer burn.
-
Thaw frozen basa overnight in the fridge. Cook within 1-2 days of thawing.
-
Discard basa with any signs of spoilage like sliminess, dull color or rancid odors.
Proper Cooking Methods
Cooking basa thoroughly eliminates any risks from contaminants:
-
Fry or sauté for 4-5 minutes per side until opaque and flaky.
-
Bake at 400°F for 20 minutes until fish reaches 145°F internal temperature.
-
Grill for 6-8 minutes, flipping once, untilcooked through.
-
Sear or roast fillets to add delicious caramelized flavors.
-
Poach in broth, wine or cream for a delicate cooked texture.
-
Use in curries, soups or stir fries – just ensure it’s cooked fully.
Get Creative With Recipes Using Basa
Basa deserves a spot in your regular seafood recipe rotation. Try:
-
Breaded Basa Fingers – Kid-friendly and perfect as an appetizer!
-
Basa Tacos – Top with slaw and chipotle crema for a zesty crunch.
-
Cajun Blackened Basa – Simple yet full of big, bold Louisiana-style flavors.
-
Basa Noodle Bowl – Combine with ramen noodles, vegetables and umami broth.
-
Basa Poke Bowl – Toss cubed raw basa in Hawaiian poke sauce and toppings.
-
Basa Chowder – Simmer chunks in a rich, creamy base loaded with potatoes and corn.
-
Basa Cakes – Bind with egg, breadcrumbs and herbs then pan fry into crisp fish patties.
-
Basa En Papillote – Bake in parchment paper packets with wine, tomatoes and basil.
The next time you see basa at the market, grab it to make one of these tasty, budget-friendly meals.
The Verdict on Basa
While basa does suffer from misinformation and some legitimate concerns, it remains a nutritious, affordable fish option. Buying from reputable sellers, cooking thoroughly and handling with care minimizes any risks. Its incredible value and culinary versatility should keep basa firmly on the menus of seafood lovers everywhere.
So embrace this Vietnamese catfish on your plate and discover just how rewarding basa can be!
People Who Eat Fish May Live Longer
Observational studies have found that people who eat more fish live longer than those who don’t (3).
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 (4).
People usually get the most omega-3 fatty acids from oily fish, but leaner fish like basa can still help you get enough.
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.
Amazing indian Basa Fish boneless and Skinless Cutting skills of ( Pangasius Fish )
Where do basa fish come from?
Basa fish are native to the Mekong and Chao Phraya rivers, which run through several countries in Southeast Asia. Due to its popularity and the high demand for export, it’s also farmed in large numbers in pens surrounding the Mekong River. One reason Basa is so popular is its cost.
What does a basa fish look like?
The body of the basa is stout and heavy. The rounded head is broader than it is long, with the blunt snout having a white band on its muzzle. This species grows to a maximum length of 120 centimetres (47 in). Basa fish feed on plants.
Is a shark catfish a basa fish?
Other related shark catfish may occasionally be incorrectly labeled as basa fish, including P. hypophthalmus (iridescent shark) and P. pangasius (yellowtail catfish). The body of the basa is stout and heavy. The rounded head is broader than it is long, with the blunt snout having a white band on its muzzle.
What is bacalao fish?
Bacalao usually refers to dried and salted codfish. After the fish is cleaned, it’s usually salted and dried. You will find it sold in many different ways including as a whole fish, in fillets, and without or with the bone. If you buy Bacalao from a market, you can’t just cook it and eat it like you can other fish.