Swai Fish

Swai Fish

Swai Fish be owned by the same genus as the catfish, Pangasius. Although, it has a clear appearance and lacks the catfish’s large bottom-feeder mouth and whiskers. Thailand, Vietnam, Laos, and Cambodia have the greatest freshwater fish production.

You can catch swai in the rivers of the Mekong Delta’s numerous regions. Swai, like its comparative, can grow quite large, around 4 feet tall, and weighs close to 45kgs. The major part of swai available in the United States is produced in Vietnam and sent frozen to the United States. 

Swai is an affordable fish. It costs a third to a sector of the price of other kinds of fish. It is alike light, white fish like flounder, grouper, and sole. Although, because of the analogy, there have been a lot of fish fraud examples with this fish. As a result of the misnamed, cooks have begun to treat it as a higher-quality fish. The uncomplicated method to make sure that it is as expected swai on your plate is to get it from a well-thought-of fishmonger or supermarket. 


Note: Swai fish is a low-cost and delicious alternative to other fishes. While it may not be as nutritious as some other fish, it has some health benefits. 

Nutrition Value of Swai Fish

Fish fillet is the meat of a fish that has been cut up or cut away from the bone. As per USDA, around 100 grams of Swai fillet serving contains:

  • Calories: 88 kcal
  • Protein: 18.58 g
  • Fat: 1.77 g
  • Cholesterol: 22 g
  • Carbohydrate: 0 g
  • Sugar: 0 g
  • Fiber: 0 g

Vitamins and Minerals

  • Sodium: 27 mg
  • Fatty acids: 0.44 mg

Health Benefits of Swai fish:

Health Benefits of Swai fish

Heart Friendly

Research shows that this fish has 26 mg omega-3 fatty acids or n-3 per 100 g of fish fillet. People who plan to eat this fish every day gain many health benefits. Omega-3 fatty acids can assist reduce the risk of chronic diseases like heart disease, cancer, and arthritis. Research has proven that omega-3 reduces cardiovascular risk components, such as high cholesterol and high blood pressure. Additionally, it stops blood clotting, thus lowering the risk of heart attacks and strokes. 

Scientific evidence proves that it lowers arrhythmia (abnormal heart rhythm) which can cause sudden death. In addition, studies have shown that n-3 acids lower the risk of premature death from cardiac causes. Omega-3 is also beneficial for improving athletic performance. It lowers oxidative stress generates by physical stress during training and better muscular accomplishment and immune function.

Good Source of Protein

Like any other form of fish, swai fish is a defined ethical protein source. Those on a high-protein diet certainly should include this fish in their diet. Since this fish is so entirety nutrients, those who eat it generally acquire about a third of their required daily intake in just one serving. 

Protein-rich foods add satiety and decrease hunger. As a result, this fish is tremendous for getting a notable quantity of protein into the body and a good way to reduce weight healthily. A swai fillet has 15 grams of protein, violently 30% of it being your daily requirement. Moreover, protein also performs as a glucose replacer in the body. If you are not taking enough calories, your body will start breaking the protein compounds to produce energy. Consequently, it is vital to replenish one’s protein stores every time.

Improves Vision and Brain Function

According to studies, swai fish is a better source of EPA and DHA, which aids with vision and cognitive function. EPA and DHA assist to stop inflammatory diseases such as dry eye disease and age-related macular degeneration (AMD). Omega-3 fatty acids assist to lower inflammation and protect the eyes. DHA is also required for correct brain function, and its supplementation can assist in better brain function and cognition. 

Low in Carbs

Since this fish is low in carbs, you can include it in your weight loss regime. There have been several studies linking low-carb diets to a longer lifespan. Low carb diet is also suitable for diabetes patients. As per research, lowering carbohydrate consumption can improve glycemic control.

Storage and Preparation of Swai fish

One should hold any fish with care. According to the FDA, fish can be kept in the fridge for two days before eating. Then, keep it frozen till it is prepared to use and cook within 24 hours of defrosting. The fish will remain fresh in a sealed container for 3 to 4 days after being ready. If the fillet has a clear, fishy odor, discard it since fish farmers might have farmed it in less-than-ideal conditions.

Swai’s mildness permits it to rapidly absorb the flavor of any sauce, seasoning, or other ingredients. It can be made ready like catfish, tilapia, or cod for the reason that it is a hard-fleshed white fish. Swai, like dissimilar varieties of fish, bakes well at medium-to-high temperatures. 

Ways to Include Swai Fish in Your Daily Diet:

Swai fish is a freshwater fish. Although, it is suggested not to eat swai fish uncooked or undercooked. To kill possibly hazardous germs like Vibrio, cook the fish to a temperature of 145°F (62.8°C). One can incorporate this fish into a meal in the following ways:

  • Grilled fish
  • Baked fish
  • Fried with batter
  • Steamed fish fillets
  • Fish with various sauces

Recipes to Try with Swai Fish 

Swai Fish Recipes

Lemon and Butter Swai Fish

Time: 20 minutes

Servings: 2

1 Cup: 300 ml


  • Swai fish: 1
  • Salt: 1 tsp
  • Ground black pepper: 1 tsp
  • Vegetable oil: ½ tbsp
  • Unsalted butter melted: 2 tbsp
  • Lemon juice: 1 tbsp
  • Parsley chopped: 1 tsp
  • White wine (optional): ½ cup


  • Make use of cold water, and wash the fish. Cut up the fish into fillets, and using paper towels, pat dry. Season both sides of the fish with salt and ground black pepper.
  • Make use of medium-high heat, and heat a skillet. Add up the vegetable oil to the pan. Pan-fry the fillets for around 1-2 minutes on each side. 
  • Softly flip the fish and pan-fry the other side till both sides are light brown, and the borders are slightly crunchy. Place on a plate and serve hot.
  • Heat the melted butter in a saucepan, and add the white wine and lemon juice. Later, season with a pinch of salt to taste. Turn off the heat as soon as the sauce begins to bubble. 
  • Fine rain the sauce over the fish and serve it right away, garnished with parsley.

Swai Fish Tacos

Time: 30 minutes

Serving: 4

1 cup: 300 ml


  • Swai fish fillets, cut into cubes: 4
  • Olive oil: 2 tbsp
  • Red bell pepper, sliced into thin strips: 1
  • Jalapeno pepper, sliced into thin strips: 1
  • Garlic, minced: 2
  • Chili powder: 2 tbsp
  • Cumin: ½ tbsp
  • Ground black pepper: 2 pinches
  • Tortillas warmed: 4
  • Cheese, shredded: 1 cup


  • In a frying pan, heat one tablespoon of oil over medium-high heat. Add up onion, jalapeño, red bell pepper, and garlic and stir for 4 minutes or until it is moderately soft. Keep it aside.
  • In the same pan, heat the remaining oil. Add up swai and cook for about two minutes. 
  • Add chili powder, salt, pepper, and cumin and heat for 1 to 2 minutes or up until the swai is coated. Toss the vegetables back into the pan.
  • To prepare the tacos, divide the swai and vegetables surrounded by the tortillas. On top, sprinkle some cut-up cheese.
  • Serve hot.

Side Effects of Swai Fish

Heavy Use of Antibiotics

When swai and other fish get lifted up in overcrowded fish farms, the possibility of contagious diseases in the fish also increases. 

A study shows Vibrio bacteria in 70–80 percent of swai samples sent to Poland, Germany, and Ukraine, making it risky for consumption. Vibrio bacteria is a germ that sources shellfish food poisoning in humans. Fish farmers frequently give swai antibiotics and other medications to treat bacterial illnesses. Although, antibiotic residues last in the fish, and the medicines find their way into nearby waterways. A study on imported seafood shows swai and other Asian seafood to have the peak rates of drug residues. 


If you can eat other white fish without awkwardness, you are unlikely to have an adverse reaction to swai. As well, an allergy to shellfish does not surely mean you’ll be allergic to swai. Although, many people with a fish allergy produced it in adulthood. Additionally, some people have allergies to specific types of fish. Swai allergies, similar to food allergies, can cause the following symptoms:

  • Itchiness 
  • Rashes
  • Nausea
  • Vomiting
  • Headaches


Swai fish have some cons like the high quantity of antibiotics and bad farming conditions. Although, they do have health benefits. You can consume swai fish to complement multiple dishes such as rice and pasta and also consume them as a main dish with minimal dressing. While swai fish normally don’t cause any harm, you should not eat it if you didn’t buy it from a reputable fishmonger.

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