Name: Pangasius (Pangasianodon hypophthalmus), also sold as basa, swai, tra or river cobbler — a freshwater catfish farmed in huge numbers in the Mekong Delta of Vietnam, with soft, mild, white flesh, usually sold as frozen fillets.
Description
Pangasius is native to the Mekong and Chao Phraya rivers of Southeast Asia, and is now one of the most widely farmed fish in the world, with Vietnam exporting hundreds of thousands of tonnes a year to Europe, the United States and elsewhere. It grows fast, and is cheap, which has made it a staple of frozen fish aisles, and a replacement for cod and haddock.
The flesh is white, very mild and slightly sweet, with a soft texture and few bones. Its farming has been criticised for environmental impact, water quality, antibiotic use and the treatment of workers, and some people avoid it, though certification schemes such as ASC have improved standards.
Main nutrition value
Pangasius is a lean, white fish, low in fat and calories, and a good source of high-quality protein, selenium, vitamin B12, phosphorus and iodine. It is very low in omega-3 fats, and typically low in mercury.
How best to be consumed
Pangasius is mild, and takes on the flavours of what it is cooked with.
- Pan-fry, bake or grill fillets for 3 to 5 minutes per side, with lemon, herbs and spice.
- Cook in Vietnamese-style caramelised fish sauce braise (cá kho tộ), or in curries.
- Coat in breadcrumbs or batter, or use in tacos and fish burgers.
- Defrost slowly in the fridge, and pat dry before cooking.
- Choose ASC-certified pangasius, and check the label for added water and phosphates.
Overconsumption could cause…
Pangasius is healthy in food amounts, with some points.
- Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
- Added water, phosphates and salt in some frozen fillets, which can make them watery.
- Environmental and welfare concerns about some farming practices, so choose certified products.
- Antibiotic and chemical residues in poorly regulated production, which are controlled in major export markets.
Wikipedia — Pangasius, used for origin, naming and history: https://en.wikipedia.org/wiki/Pangasius
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