What is Basa Fish?
Basa fish is a firm fish with a light pinkish color. It’s a catfish—other names, such as river and Vietnamese cobbler. It is abundantly present in the Mekong or Chao Phraya rivers.
Basa has increased its popularity with health-conscious people over time. It is compatible with the Keto diet and almost any type of cuisine. Further, it is an excellent substitute for cod and halibut due to its similar flavor.
It can be purchased as a filet of boneless fish in Western countries. Because of its mild smell and low price, the Basa fish is viral in restaurants. It can also be easily caught in wild rivers or fish farms for a low price.
Nutritional composition of basa fish
The nutritional value of 126g basa fish is:
Calories: 158, Protein: 22.5g Fat: 7g Cholesterol: 73 mg Carbohydrate: 0 grams Sodium: 89 mg Basa fish is a healthy food to lose weight. Five grams of omega-3 fatty acids are found in basa fish, which are unsaturated fatty acids. This essential fat is vital for brain and body health. Basa is much less rich in omega-3 fats than salmon and mackerel.
1. Improves Bone Health
Vitamin D is in abundance amount in basa skin. This vitamin has a variety of functions in the body, including promoting bone health and preserving normal concentrations of essential minerals like calcium and phosphorus. A healthy diet that includes a Basa filet steamed can help prevent weak bones in children, rickets, and bone loss in adults osteoporosis.
2. Muscle and Cell Growth
The body needs protein to build cells, tissues, and fiber. Regular protein intake is vital for your body to grow, repair the damage, and develop muscles. All nine essential amino acids are present in basa fish, a whole protein source.
3. Lower Risk of Heart Disease
Fishermen have a lower risk of having heart disease. It is due to the high omega-3 fatty acids in oily fish. You can even lower your risk of heart disease by consuming leaner seafood. These findings suggest that whole fish can have heart-healthy effects and that white fish should be included in a balanced diet.
4. Provides Superior Proteins
The fish provides all nine essential amino acids and high-quality proteins required for the body to synthesize vital proteins. The body can’t make the essential amino acids histidine and leucine, as well as lysine, methionine, and phenylalanine. Basa is essential for the production of growth-promoting proteins that also help to repair damaged body tissue.
5. Promote weight loss
An excellent meal for shedding pounds is basa fish. It is a good choice for those who adhere to strict diets and calorie control. Also, it is a great choice to prevent fat accumulation. A 100g serving contains only 50 calories. It is vital to fat loss in the hips, thighs, and stomach. Basa also helps you feel fuller longer, according to some studies.
6. Basa Fish Improves Brain Health
Fish consumption enhances brain health. DHA docosahexaenoic acids are abundant in basa fish which improve brain health. Omega-3 fatty acids are beneficial for our health and well-being. Docosahexaenoic acid, also known as DHA, is essential for developing neural cells.
It improves memory and learning ability, as well as slows down the decline in cognitive capacity. To reap the benefits, you should eat a steady diet rich in DHA, like Basa fish.
Is It Safe to Eat
There are risks associated with eating fish of any kind. Because industrial waste toxins like mercury and polychlorinated biphenyls, or PCBs, can present in fish, eating fish can result in harmful consequences and an accumulation of these substances in the body.
However, the benefits outweigh the potential risks associated with eating fish. Basa fish has low levels of heavy metal residues, according to studies. It has been suggested that basa fish may be a more at-risk food due to how it is raised and the environmental conditions in which it lives. Contamination is a problem in the ponds where catfish such as Basa rise. Fish farmers use chemicals and drugs to manage parasites and pathogens. It can cause fish to become sick.
According to specific investigations, basa fish and other imported catfish from Vietnam don’t adhere to global safety requirements. Fish from Vietnam are more likely to have traces of veterinary medicines, including antibiotics, in concentrations that exceed legal limits.
A study found that 70% to 80% of catfish imported from Ukraine, Poland, and Germany were contaminated by Vibrio bacteria, a common cause of food poisoning. By preparing Basa properly and avoiding eating it uncooked or undercooked, you can lower your risk of food poisoning.
Basa, a white-fished fish from Southeast Asia, is an excellent source of high-quality protein and healthy fats like omega-3. It is vital because of its low price, pleasant taste, and flaky texture. Food can contaminate it, so ensure you cook it properly.
1. Sirket P, (2018). Quality changes and discoloration of basa
2. Uawonggul N, et. al, (2017). Immunization of basa fish against
3. Sabu S, et. al, (2020). Valorisation of basa skin