Frozen fish cut set, on black wooden table background, top view flat lay
Food - Drink
What Is Swai And Is It A Nutritious Fish?
For many Americans, an unfortunate downside of fish is its high cost compared to other meats, but there are more affordable products out there. Frozen fish is always cheaper, but if you prefer fresh fish that won't break the bank, try seeking out swai, a cousin of the North American catfish that hails from Vietnam, Thailand, Laos, and Cambodia.
The swai is a large freshwater fish with a delicate texture and slightly sweet taste without much fishiness, similar to white fish like cod and tilapia. The flesh is moist with a good amount of fat that protects the fish from drying out, and as with most fish, it should be cooked to an internal temperature of 145 degrees F to get rid of bacteria.
Swai takes well to baking, poaching, and stewing, deep-frying, and grilling. Its ability to soak up flavors makes it especially well-suited for bold flavors like citrus marinades, and it also makes a great substitute for catfish to make fish nuggets and fish and chips, or it can be made into a delicate and floral coconut milk and fish curry.
Swai has a similar nutritional profile to other white fish, with a 4-ounce serving containing 15 grams of protein with only 1.5 grams of fat and 70 calories. This fish is a great source of selenium, which aids DNA production against infections and cell damage, plus niacin, which aids the body in energy conversion and DNA repair.