One 85-gram fillet of Swai contains approximately 60 calories, making it a low-calorie option for those who want to maintain a healthy weight. Swai is a type of freshwater fish that is native to Southeast Asia and is becoming increasingly popular in the Western world due to its mild taste and versatility in cooking.

In addition to being low in calories, Swai fillets are also an excellent source of lean protein and contain minimal amounts of fat and carbohydrates. One fillet contains approximately 13 grams of protein, making it a great food choice for those who are looking to build muscle or recover from a workout.

In this article, we will explore everything you need to know about Swai fillets, from their nutritional value and cooking instructions to their health benefits and environmental impact.

What is Swai?

Swai is a type of freshwater fish that is native to the rivers of Southeast Asia. It is also known by other names, including Basa fish and Vietnamese catfish. Swai fillets are becoming increasingly popular in the Western world due to their mild flavor and affordable price tag. Swai is a type of white fish and is typically sold in fillets. It has a soft, delicate texture and a mild flavor that makes it a versatile ingredient in many different types of dishes. Swai is also relatively low in mercury levels, making it a safer option than some other types of fish, particularly for pregnant or breastfeeding women and young children.

Swai Fillet Size

Swai fillets typically range in size from four to eight ounces, or approximately 113 to 227 grams. The size of the fillet can impact its nutritional value and cooking time, so it is important to be mindful of this when preparing your meal. Smaller Swai fillets will typically have fewer calories and less protein than larger ones, but may also cook more quickly. Conversely, larger Swai fillets may take longer to cook but can provide more filling and satisfying meals. It is important to choose the right size of Swai fillet based on your specific dietary needs and preferences.

Swai Fillet Calories and Macronutrients

One 85-gram Swai fillet contains approximately 60 calories, making it a great option for those who are looking to maintain a healthy weight. Swai fillets are also low in fat and carbohydrates, with most of the calories coming from protein. In addition to being low in calories, Swai fillets are also an excellent source of lean protein, with one fillet containing approximately 13 grams of protein. Protein plays a key role in maintaining and building muscle mass, making Swai fillets a great food choice for athletes and active individuals. Swai fillets also contain small amounts of essential vitamins and minerals, including vitamin D, vitamin B12, and potassium.

Swai Fillet Nutritional Value

In addition to being low in calories and high in protein, Swai fillets also contain a range of essential vitamins and minerals. One fillet contains approximately 10% of your daily value of vitamin D, which is important for the absorption of calcium and the maintenance of healthy bones and teeth. Swai fillets also contain vitamin B12, which is necessary for the production of red blood cells and the proper functioning of the nervous system. Additionally, Swai fillets contain small amounts of potassium, which is important for regulating blood pressure and fluid balance in the body.

Swai Fillet Health Benefits

Swai fillets offer a range of health benefits, from supporting muscle growth to reducing the risk of chronic disease. One of the key health benefits of Swai fillets is their high protein content, which can improve muscle mass and reduce the risk of sarcopenia, a condition that causes muscle loss and weakness in older adults. Swai fillets also contain small amounts of omega-3 fatty acids, which can help to reduce inflammation in the body and lower the risk of chronic diseases such as heart disease, arthritis, and even some types of cancer. Additionally, Swai fillets are a low-calorie food choice that can help to support healthy weight management.

Swai Fillet Cooking Instructions

Swai fillets are a versatile ingredient that can be cooked in a variety of ways, including grilling, baking, frying, and even poaching. One of the easiest and healthiest ways to cook Swai fillets is to bake them in the oven with a little bit of olive oil and your favorite seasonings. To bake Swai fillets, preheat your oven to 375 degrees Fahrenheit. Place the fillets on a baking sheet lined with parchment paper and drizzle them with olive oil. Sprinkle your preferred seasonings over the fillets, such as salt, pepper, garlic powder, or paprika. Bake in the oven for approximately 15-20 minutes, or until the fillets are fully cooked and flaky.

Swai Fillet Recipes

Swai fillets can be used in a variety of different recipes, from simple pan-seared fillets to more complex dishes like fish tacos and stir-fries. Here are a few recipe ideas to get you started: 1. Baked Swai with Lemon and Herbs: This simple recipe involves baking Swai fillets with lemon slices, garlic, and your choice of herbs such as thyme or rosemary. Serve with a side of roasted vegetables for a healthy and delicious meal. 2. Swai fish Tacos: To make Swai fish tacos, grill or fry Swai fillets until cooked through, then serve them in warm tortillas with shredded cabbage, avocado, and a squeeze of lime.

Swai Fillet vs Other Fish

Compared to other types of fish, Swai fillets are relatively low in calories and fat. They are also a good source of lean protein, making them an excellent choice for those who are looking to build muscle or maintain a healthy weight. Swai fillets are also lower in mercury levels than some other types of fish, such as tuna or swordfish. This makes them a safer option, particularly for pregnant or breastfeeding women and young children who are more susceptible to the harmful effects of mercury on the nervous system and brain development.

Swai Fillet Sustainability

Like many types of fish, Swai fillets can have an impact on the environment if they are not sourced sustainably. Swai fish are typically farmed in Southeast Asia, where farming practices can vary widely and have the potential to impact local ecosystems and communities. To ensure that you are buying sustainably sourced Swai fillets, look for products that are certified by a reputable sustainability organization like the Marine Stewardship Council. Additionally, try to choose Swai fillets that are farmed using practices that minimize their impact on the environment, such as those that use closed-containment systems or feed fish that are sustainably sourced themselves.

Where to Buy Swai Fillet

Swai fillets can be found in many grocery stores and supermarkets, typically in the seafood section. Look for fillets that are fresh or frozen and that have a mild, clean smell. You can also find Swai fillets online from various retailers, including seafood companies and online grocery stores. When buying Swai fillets online, be sure to choose a reputable supplier that sources their fish sustainably.