Swai fillets weighing 4 oz or 113 g, contain 100 calories. Swai fish, also known as pangasius, is mainly found in Southeast Asia, where it is enjoyed as a seafood delicacy. However, it is becoming increasingly popular in other countries as well. In this article, we will explore the nutritional value and health benefits of Swai fillets.

Swai fillets are a great source of protein, vitamins, and omega-3 fatty acids. A single 4 oz serving contains about 16 grams of protein, which is essential for building and repairing body tissues. They are also low in fat and calories, making them an ideal food for weight watchers. Swai fillets are rich in vitamins and minerals, such as Vitamin B12, selenium, and phosphorus.

There are many ways to prepare Swai fillets. They can be grilled, baked, broiled, or pan-fried. With a little seasoning and herbs, Swai fillets can be turned into a delicious and healthy meal that can be enjoyed by everyone.

Calories per Serving

A single 4 oz (113 g) Swai fillet contains about 100 calories. This makes it a low-calorie food that is ideal for weight watchers and people who are trying to maintain a healthy diet.

Protein Content

Swai fillets are a great source of protein, with a single 4 oz (113 g) serving containing about 16 grams of protein. This makes them an excellent food choice for people who are trying to build and repair body tissues.

Fat Content

Swai fillets are low in fat, making them an ideal food for weight watchers and people who are trying to maintain a healthy diet. A single 4 oz (113 g) serving contains only 1 gram of fat.

Sodium Content

Swai fillets are low in sodium, with a single 4 oz (113 g) serving containing only 50 milligrams of sodium. This makes them an ideal food choice for people who are watching their sodium intake.

Vitamin B12 Content

Swai fillets are a rich source of Vitamin B12, which is essential for the proper functioning of the nervous system and the production of red blood cells. A single 4 oz (113 g) serving contains about 2 micrograms of Vitamin B12.

Omega-3 Fatty Acids Content

Swai fillets are a rich source of omega-3 fatty acids, which are essential for maintaining heart health and reducing inflammation in the body. A single 4 oz (113 g) serving contains about 0.5 grams of omega-3 fatty acids.

Preparation Tips

Swai fillets can be prepared in a variety of ways, such as grilling, baking, broiling, or pan-frying. Before preparing Swai fillets, make sure to thaw them properly if they are frozen. Season the fillets with some herbs and spices to enhance their flavor.

Serving Suggestions

Swai fillets can be served with a variety of side dishes, such as rice, vegetables, or salad. They can also be used to make tacos, sandwiches, or fish cakes. Here are some serving suggestions:

• Grilled Swai fillet with roasted vegetables
• Baked Swai fillet with lemon and herbs
• Broiled Swai fillet with brown rice and spinach
• Pan-fried Swai fillet with sweet and sour sauce

Health Benefits

Swai fillets offer a variety of health benefits, such as:

• Good source of protein, vitamins, and minerals
• Low in fat and calories
• Rich in omega-3 fatty acids
• May help reduce inflammation and improve heart health
• May improve brain function and reduce the risk of depression

Cautions

Swai fillets are generally considered safe for consumption. However, it is important to purchase them from a reputable source and make sure they are properly cooked. Some people may be allergic to fish, so they should avoid consuming Swai fillets if they experience symptoms of an allergic reaction.