Nutritional Value of Swai Fish
Swai fish is a nutrient-dense food that offers numerous health benefits. It is an excellent source of protein, providing 26 grams per fillet. Protein is essential for building and repairing tissues, producing enzymes, and transporting nutrients throughout the body.
In addition to protein, swai fish is also a good source of several vitamins and minerals. It contains high levels of vitamin B12, which is crucial for red blood cell production and cognitive function. Swai is also rich in selenium, a mineral that plays a vital role in thyroid hormone metabolism and immune function.
Macronutrient Composition
- Calories: 206
- Protein: 26 grams
- Fat: 10 grams
- Carbs: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Health Benefits of Swai Fish
Consuming swai fish regularly can provide several health benefits. Here are some key benefits:
- Heart Health: Swai fish is a good source of omega-3 fatty acids, which have been shown to reduce the risk of heart disease. Omega-3s help lower blood pressure, improve cholesterol levels, and reduce inflammation.
- Brain Health: Swai fish contains vitamin B12, which is essential for cognitive function. Adequate vitamin B12 intake has been linked to improved memory, learning, and mood.
- Immune Function: Swai fish is rich in selenium, a mineral that supports the immune system. Selenium helps protect the body from infections and diseases.
Cooking Methods
Swai fish has a mild flavor and a firm texture, making it a versatile ingredient in various recipes. It can be cooked using various methods, including:
- Baking: Swai fillets can be seasoned and baked with lemon and herbs for a simple and healthy meal.
- Grilling: Swai fillets can be grilled on skewers or in a grill pan to add a smoky flavor.
- Frying: Swai fillets can be coated in breadcrumbs or batter and pan-fried until golden brown.
- Steaming: Steaming swai fillets preserves their nutrients and natural flavors.
Conclusion
Swai fish is a nutritious and versatile fish that offers numerous health benefits. With its high protein content, abundance of vitamins and minerals, and mild flavor, swai is an excellent choice for a healthy diet. Incorporating swai fish into your meals can help support heart health, brain function, and overall well-being.
How many calories are in Swai Fish?
Each 1 fillet of Swai Fish contains 206 calories.
Swai Fish Nutritional Information
| Nutrient | Amount per 1 fillet (143g) |
|---|---|
| Calories | 206 Calories |
| Protein | 26g |
| Fat | 10g |
| Saturated Fat | 2.3g |
| Cholesterol | 0.094mg |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.17mg |
| Potassium | 0.5234mg |
| Calcium | 0.013mg |
| Iron | 0.0004mg |