Basa Fish Nutrition Fact

This white fish has a high protein content while being low in calories. Like other white fish, Basa is an excellent protein source, and protein is necessary for tissue growth and repair and the production of essential enzymes. It is also widespread worldwide due to its mild flavor and flaky, crisp texture. Aside from being high in protein and omega-3 fatty acids, basa fish has several advantages.

Basa Fish

Basa’s popularity was aided by the rapidly expanding restaurant business, as the non-odorous fish cooks quickly and is available all year. However, in recent years, demand for Basa has risen dramatically, making it difficult to raise large quantities in Vietnam and export them abroad. As a result, the fish is now grown in various countries, including India, known as ‘Indian Basa,’ despite minor changes in taste.

Basa Fish Nutrition Fact

Basa Nutrition Facts

What is Basa Fish?

Basa fish, scientifically known as Pangasius Bocourti, is a catfish. River cobbler, Vietnamese cobbler, and swai are other names for it. Basa fish is a Vietnamese native that can be found in abundance in the Mekong and Chao Phraya rivers and is widely exported worldwide.

Basa fish has grown in popularity among health-conscious individuals over the years. It is suitable for those on the Keto diet. Basa is also a multipurpose fish. It can be included in any cuisine.

Basa has a solid firmness and light pinkish flesh. It’s a single bonefish with a large body and a small head. It’s also a cheaper alternative to cod or haddock because of its similar taste and texture. It is sold as a boneless fish fillet in Western countries. Basa fish is popular in eateries because of its low price and mild odor. Furthermore, it is inexpensively collected in wild rivers and fish farms.

What Does Basa Fish Taste Like? Does Basa Fish Taste Good?

Basa fish is a type of catfish native to Southeast Asia. Basa fish flesh is light in color and firm in texture, making it suitable for frying or baking. The flavor profile differs according to the producing region.
Basa fish, for example, has a moderate flavor in Thailand, whereas it is regarded as having an oceanic flavor with overtones of fresh water and earthiness in Japan. Basa fish has a texture comparable to cod and tilapia, but it does not have a unique flavor like some other white fish.

The flavor has also been characterized as mildly salty with a hint of sweetness, which can be ascribed to the high protein content of this variety of fish. Basa is commonly fried in a light bread crumb and flour combination that aids in the formation of an outside crust for the fish. It’s then baked with a coating of mayonnaise on top to boost the flavor profile and add moisture to keep it wet during the cooking process. Basa fish can be eaten alone or with a dipping sauce once cooked.

What are the Health Benefits of Basa Fish?

Here are the health benefits of basa fish:

Eaters of Fish May Live Longer

According to observational research, people who consume more fish live longer than those who don’t. According to one study, those who ate the most fish lived slightly over two years longer than those who ate the least, which examined omega-3 fat levels in the circulation. Though oily fish provide the most omega-3 fatty acids, leaner fish like Basa might help you meet your omega-3 requirements. It’s important to remember that observational studies can’t show causation. As a result, this research cannot conclude that eating fish causes people to live longer. Nonetheless, research suggests that Basa is a healthy supplement to a balanced diet.

May Lower Your Risk of Heart Disease

Fish eaters are supposed to have a lower risk of heart disease.
Because of their high quantities of omega-3 fatty acids, oily fish are commonly associated with this benefit. However, even eating leaner fish has been linked to reduced cholesterol levels, potentially lowering your risk of heart disease. This shows that eating entire fish may have additional heart-healthy benefits and that including white fish in a healthy, balanced diet may have heart-healthy benefits.

Provides High-Quality Protein

Basa, like other white fish, is an excellent source of protein.
Protein is required for various bodily functions, including tissue growth and repair and the generation of essential enzymes.
Basa delivers 26 grams of high-quality, complete protein every 5-ounce (143-gram) serving, which means it contains all nine essential amino acids your body requires.

Low in Calories

Basa is a great food to eat if you attempt to lose weight because of its low-calorie level.
A 5-ounce (143-gram) serving contains only 206 calories. Furthermore, research suggests that fish proteins may help you feel fuller for longer than animal proteins. According to one study, compared to chicken and beef, fish protein had the highest impact on feelings of fullness.

Is it Safe to Eat?

This is because industrial waste toxins such as mercury and polychlorinated biphenyls can be found in fish (PCBs). These substances can accumulate in your body and cause harm.
However, the benefits of eating fish outweigh any potential hazards.
Heavy metal residues in basa fish were determined to be within permissible limits in studies. However, it has been proposed that the method of basa fish is farmed, and the ecosystem it lives in makes it a riskier food.
Contamination is a risk in the ponds where catfish like Basa are raised. To combat this, fish producers frequently employ chemical agents and medications to combat infections and parasites, which can harm the fish.
According to meticulous research, imported catfish from Vietnam, especially basa fish, did not meet international safety criteria. Vietnamese fish were more likely to have residues of veterinary medications, such as antibiotics, in amounts that exceeded legal limits. According to one study, 70–80 percent of catfish sent to Germany, Poland, and Ukraine was contaminated with Vibrio bacteria, a significant cause of food poisoning. To reduce the risk of food illness, thoroughly cook Basa and avoid eating it uncooked or undercooked.

Some Observations

Basa Fish

According to thorough research, imported catfish from Vietnam, especially basa fish, did not meet international safety criteria. According to one study, 70–80 percent of catfish sent to Germany, Poland, and Ukraine was contaminated with Vibrio bacteria, a significant cause of food poisoning. To reduce the risk of food illness, thoroughly cook Basa and avoid eating it uncooked or undercooked. As a result, we can state that basa fish is generally deemed safe to consume. However, several studies have raised concerns about basa fish farmers employing chemical agents and medications in breeding ponds to manage infections and parasites. In the end, the benefits outweigh the hazards when the food is cooked thoroughly. The majority of people hold this belief.

How to Prepare?

There are numerous ways to prepare this fish, but it is preferable not to overcomplicate it because it is a delicate whitefish. Basa fish comes in the form of boneless filets in most markets.

  • Step 1: Preheat the oven to 400 degrees Fahrenheit.
  • Step 2: After seasoning the fish in whatever way you choose, place the 4-5 ounce basa filets on an oiled cooking sheet. Coat the fish in salt, pepper, cornmeal, and dried herb mixture.
  • Step 3: Bake the fish for 15-20 minutes.
  • Step 4: Allow the fish to cook for 2-3 minutes.
  • Step 5: Serve with lemon garnish and fresh parsley.


Non-vegetarians should consider fish as a healthy option. High-quality protein and essential micronutrients are found in basa fish. This plant-eating fish can grow to be 4 feet long and feeds exclusively on plants. Because of its low price and delicious flavor, basa fish is a popular choice worldwide. All of the health benefits of Basa fish can be obtained by eating it once a week.

Basa’s popularity and demand have increased dramatically during the previous decade. This fish can help you maintain good heart and brain health. Furthermore, cooking Basa fish is quick and easy, and Basa allows you to try out numerous recipes and cooking styles. Always purchase fresh Basa fish from the market rather than frozen. Basa is a white Southeast Asian fish abundant in high-quality protein and beneficial lipids such as omega-3 fatty acids. It is famous worldwide due to its low cost, mild flavor, and flaky, firm texture.
However, it may increase your chances of getting food poisoning, so prepare it thoroughly.