Breaded swai fish fillets are easy on the wallet. (AP/Larry Crowe)
You may have noticed swai fish fillets in the seafood section of your local grocery store, especially if you shop at Kroger. If you're like me, you may have bought a package simply because of the price (although I admit to mulling it over for quite awhile, wondering if I really trusted a fish I never heard of that was priced so low.)
At $2.99 a pound, I decided it was worth the experiment. I'm happy to report that swai fish fillets are a bargain purchase well worth taking a chance on, especially if you need to feed a large family healthfully and on the cheap.
What is swai fish, anyway?
Swai is a type of catfish from Southeast Asia. In fact, some of the swai marketed in the United States used to be simply labeled as catfish. Other names for theswai fish are tra (the Vietnamese name) and striped catfish, and it is sometimes used interchangeably with basa fish, though basa is a different fish with a similar taste.
In order to prevent swai from cutting into the US farmed catfish market, legislation was passed forbidding the use of the name catfish to market Pangasius hypophthalmus in the US. It is now always tagged as swai. You will find it called tra if you shop in Vietnamese or other Asian markets.
Swai with sweet corn. (Sifu Renka/Creative Commons License)
How do you cook swai?
Swai fish fillets are white and fleshy. They have a mild, sweet taste and a flaky texture similar to tilapia. Cook swai in the same way you would cod, catfish, tilapia, pollock, grouper or flounder. It works well baked, fried, grilled or poached, just as any other white, fleshy fish.
Because swai is a mild-tasting fish, it takes well to flavoring. Try marinating it in your favorite marinade, pan-blackening it with Cajun seasonings, or topped with a zesty sauce like a Mediterranean tomato sauce or a Tex-Mex salsa topping.
You can find several good recipes for cooking swai at this link (Swai Recipes: 10 Ways to Cook the Budget-Priced Fish).
Is swai healthy?
That's the best part! One serving of swai fish fillets (a 3 1/2 ounce portion) has 90 calories and about 2 grams of fat. It is low in cholesterol and high in protein. Replacing some of the less heart-healthy meats in your diet, such as beef, pork, or even fatty chicken dishes, with a meal of swai fish fillets once a week would be a healthy step for your family if they want to start eating better.
The next time you see an inexpensive package of swai at the grocery, don't be shy. It may be the next low-cost healthy food item in your regular shopping and cooking repertoire.
What's for dinner tonight? How about a healthy take on the sloppy joe?
If you need something faster, super-quick black bean quesadillas are ready in less than 15 minutes from prep to plate. Or, spice up a run-of-the-mill turkey burger by serving it Szechuan style.
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Comments
Didn't know what it was!
I never heard of it. Thanks for the info!
Why is a fish species being called hypothalmus? Odd.....
Good question! And after looking around a bit, I still don't know. Several fish have hypothlamus as part of their name. Maybe because fish is brain food?!
Sounds like it's worth a try!
I have read in other accounts that the Swai/Pangasius is dangerously laden with mercury and other metals. Prohibiting the lableing of this fish as catfish is a start but lets look into the health facts before we start eating and feeding this to our children.
Thanks for writing this article. Just bought Swai fish from Sam's Club because of the price and wondered what it was. Glad to know you recommend it. Atlanta Autism & Parenting Examiner.
the fish is great i use it in a curry dish. i really didnt know the origin of the fish but i tried it because of the price. I brought some more today and thought i would look it up to find out what and wher it came from, thank you for the info.
Love this fish. The kids eat it, it is a mild tasting fish that takes seasoning well. I enjoy it fried or broiled. A quick fried recipe is to mix 1 cup corn meal, 1/2 cup Bisquick, add your seasoning. Rinse the fish and pat dry then dredge it through egg whites before running it though the the coating. Fry and enjoy!
Here's such an easy and tasty way to do it:
Rub both sides of the fillet in Deli (not just yellow) mustard. Then sprinkle on some black pepper. Take a drop (literally, you don't need much!) of olive oil and put it in a grilling or frying pan. Drop in the fish, and cook for a few minutes. Flip over a few times to evenly cook. You can cover the fish for a little bit to ensure inside cooking as well. It's wonderful with fresh veggies and some brown rice! Try Uncle Ben's Vegetable Harvest!
Good Article, I bought Swai for the first time today and really wasn't sure about it. Im baking it right now, Im sure it will be great now..
Don't any of you read the food safety articles. This fish comes from Vietnam. Raised in the Mai Kong River. The river is polluted with toxins, especially mercury. The articles I am reading says that this fish is not safe to eat. For me, I wouldn't trust and food product imported from Vietnam.
Most Swai sold is farm raised, so you don't have to worry about the Mekong river's pollution...
i just called caddy shack and the havefish fry on fridays and serve sway fish and they told me it was a typ of cod!! bologney i will only eat where i know they serve real cod and that is at skittles
love it. it was served to me in a restraunt in south FL that i go to often. i asked what it was and they told me Swai. i bought a whole box of it and brought it back home to IN. we all like it. just fan fry it in a little butter to keep it from sticking and some lemon pepeper. MMMM!
Fred, we tried it in Florida for the first time too! We also live in Indiana. We found it dirt cheap at Super Wal-Mart when we got home!
just bbq'd some filets by browning on the grill and finished them in a foil pan with olive oil, lemon and rosemary.
tasted great but not like a bottom fish!
I love fish,but this fish is wonderfull it has no smell to it when cooking and does not taste fishey and has a fermness to it not mushey
Never heard of this fish, until my sister fried some for the family. I was very impressed, therefore will be frying some this weekend.
Would the fish not have to meet same standards of mercury and p c b's as would any ohter fish sold in American markets ?? Or is the FDA being bought off like all the other Fed agancies nowadays??? Why should we import unsafe foods into our Country??? and feed it to our unsuspecting population, who is in a financial crunch allover and looking for a dinner table bargin for our families? Come on FDA.....speak up!! is it safe? or scam?
READ THE WARNINGS ON THIS FISH!!!!! If you just eat with your mouth and not with your brain, you're a fool. Being farm raised should be your first clue, and especially from Vietnam. It's sad that those people that can least afford quality food are subject to this crap fish. And the writer claiming it's healthy?!!! The SF Examiner should examine what she is writing. She doesn't do her homework and is misleading people with her ignorance. That's a crime! Clearly she's not an expert on healthy food.
PEOPLE... Do your homework and don't eat this garbage fish, no matter how "tasty" it is!!! And please, DON"T FEED THIS TO YOUR CHILDREN!!!!!! Remember, fish is supposed to be good for you but this choice is clearly a HEALTH RISK. Is that what you really want??? Think before you buy.
If you are going to assertions of something wrong please cite the appropriate articles.
This fish originated from Vietnam but is being raised here int he US...so no worries about mercury....good lord
I saw this fish in the Harvey' Supermarket and decided to try it out. The fish tasted good some what like catfish but better. With in hours after eating it we all were sick from the fish. I had diarrea, nausea and fever and appetite left for days. It was a good fish but I will never feed it to my family again.
For the few above that always have to have to push their grubby thoughts.."The Negatives"...Stop bashing and scaring people!!! Ever hear the term "get a life"...follow it..
dont eat it fish are alive too just like us!!
I don't think you have to worry about mercury. It is now farm-raised in the US. I have the Seafood Watch guide from the Monterey Bay Aquarium, and swai is listed under the "Good Alternative" column. The guide lists fish that has mercury concerns under the "Avoid" column, so I am confident it is OK.
My husband and I recently noticed Swai fillets in Krogers and the gentleman in the seafood department did not know what kind of fish it was! We purchased them and LOVE them (oven fried and baked). My husband is Vegetarian so I am always looking for fish options. Thanks for the information and now I can inform the gentleman in the Seafood Dept!! This is a really great budget friendly fish and your article is very well written.
I do wonder if due to the fact that this fish is from Vietnam area, that some buyers have hesitation from past associations with that area... The same issues could be identified in our local US waters... It is a good fish and no more concerning that any other - all fish we purchase is without much background when we buy it. Enjoy life and the opportunity to have fresh, nutrient fresh food. Fish food changes with fishing trends and affordable fish does not mean bad fish, even if it comes from an area we do not hold in high regard. It is a good fish and plentiful. Eat up!
I tried this fish for the first time. I marinade it in fresh lemon & lime for about 1/2 hour. Then I dredged it in a combination plain bread crumb w/ fish fry mix. Pan fried it in non-stick w/pam. It stayed firm & crunchy. It was YUMM! :)
It's full of mercury because I can taste it! The reason I started researching it myself! Stay away from it!
Just had some, despite reading concerns about it online. Not the best fish (I prefer salmon etc.) but not bad either with seasoning. The articles I've read on safety seem to be ranting about possible toxins, using all the innuendo techniques in the book, but provide no evidence that the fish is generally unsafe. I wonder if some people just don't like the competition from Asian producers. Yes, China and Vietnam appear lax in their regulation, but then that's what some people seem to want in America, right? Anyway, the stuff I bought is supposedly tested and free of anti-biotics (a bigger concern than mercury with freshwater farmed fish that are low on the food chain), and the farming operation is certified. Don't know the details on that, so I still wouldn't eat this more than once a week. Like most other things in life, variety and moderation are key to both nutrition and minimizing exposure to any toxin.
Thanks, this makes me feel much better. I picked up some at Walmart and asked some ladies in the aisle if they knew anything about it. They confessed they did not but felt the need to tell me, all fish is good for me. I do totally agree though with Alex J who commented on this forum. Don't feel positively comfortable yet. Will totally pray about it though, since God made all things, He can certainly be able to tell me whether its safe. America should get back to prayer.
Thanks for the info, just tried it today and it was mis-spelled (at my cafeteria) plus i had never heard of it. It reminded me of tilapia, and i will try it at home some time.
i bet you drink alot of soda pop ; huh jim?
Does anyone know if the swai fish looks light pinkish even after cooking in the oven for more than 30 minutes at 400F-425F? I really liked it because it was inexpensive, it tastes good - similar to tilapia. I've eaten it twice and never got sick from it. I only cooked it longer than how you would normally cook fish because I have little children who loves fish and did not want to take the risk if it was uncooked. ????
there really is no excuse for so many people to be so ignorent.if somebody in a position of authority published an
artical stating that some types of dung were a new culinary delite,no doubt thier would be more than a few who
would believe it!!! dont just listen to the editor,or chef michelle{as listed in commet sec.} most people have the
info.avilable at their finger tips.smart phone,laptop,library computer. !!! READ THE WARNINGS !!!
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