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Binomial name: Pangasius bocourti
Species: P. bocourti
Synonym(s): Pangasius altifrons
Other Names: “basa fish”, “swai”, or “bocourti”. In the UK all species of Pangasius may legally be described as “river cobbler”, “cobbler”, “basa”, “pangasius”, “panga”
Habitat : Basa fish is native toccCambodia; China (Yunnan); Lao People’s Democratic Republic; Thailand; Viet Nam, India, Bangla dash
The body of the basa fish is stout and heavy. The rounded head is broader than it is long, with the blunt snout having a white band on its muzzle. This species grows to a maximum length of 120 centimetres.
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Basa fish fillets are low in calories, as a 100-gram fillet contains 90 calories. This amount comprises just 4.5 percent of the daily suggested calorie intake of 2,000. If one is dieting, basa fillets can be a good choice, as it would take less than 10 minutes of jogging or less than 11 minutes of swimming to burn the calories in a 100-gram basa fillet.
Basa fillets are moderately high in fat, considering the low calorie content. Each 100-gram fillet contains 4 grams of fat, so fat comprises 40 percent of the calories in the fillet. Only 1 gram of the fat comes from saturated fat, a type of fat that can increase your cholesterol levels. Dietary fat is high in calories but it is vital for optimal health, as it helps your body absorb vitamins and aids in proper growth and development.
Omega-3 Fatty Acids
Approximately 2.6 to 6.7 percent of the fat content of a serving of basa consists of omega-3 fatty acids. A high intake of these fatty acids — particularly DHA, or docosahexaenoic acid, and EPA, or eicosapentaenoic acid — are linked to a decreased risk of heart disease. To get enough, the American Heart Association recommends that one should have at least two 3.5-oz. servings of fish like basa each week.
Basa fillets are rich in protein, as a 100-gram fillet contains 14 grams. This amount is more than twice the protein in an egg, but a basa fillet contains 50 fewer calories than two eggs would provide. Every one’s body needs protein to maintain the integrity of the existing cells and tissues and build new tissues.
Basa fillets contain no carbohydrates, so one can eat this fish on a low-carbohydrate diet. While low-carbohydrate diets can help to lose weight, one don’t need to restrict carbohydrates to diet successfully.
Basa fillets are relatively high in cholesterol, as a 100-gram fillet contains 50 mg of cholesterol. This amount comprises 25 percent of the daily suggested limit of 200 mg. Too much cholesterol can increase your risk of heart disease.
Basa fillets are relatively low in sodium, with 50 mg per fillet. The daily recommended intake of sodium is 2,300 mg, so a 100-gram basa fillet contains just 2 percent of this amount.