What is Swai?
Swai is a species of freshwater catfish that is native to the Mekong River basin in Southeast Asia. It is a relatively new fish to the international seafood market, but it has quickly become popular due to its mild flavor, firm texture, and low cost. Swai is a good source of protein, omega-3 fatty acids, and vitamins and minerals.
Nutritional Value of Swai
A single 4-ounce fillet of swai contains the following nutrients:
- Calories: 206
- Protein: 26 grams
- Fat: 10 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Swai is also a good source of vitamins and minerals, including:
- Vitamin A
- Vitamin B12
- Niacin
- Selenium
- Phosphorus
- Potassium
Health Benefits of Swai
Swai is a healthy choice for several reasons. It is a low-calorie, high-protein food that is also a good source of omega-3 fatty acids. Omega-3 fatty acids are important for heart health, brain function, and immune system function.
Swai is also a good source of vitamins and minerals, including vitamin A, vitamin B12, and selenium. Vitamin A is important for eye health, vitamin B12 is important for nerve function, and selenium is important for thyroid function.
How to Cook Swai
Swai is a versatile fish that can be cooked in a variety of ways. It can be grilled, baked, fried, or steamed. Swai is also a good choice for fish tacos or fish and chips.
Here are a few tips for cooking swai:
- Season the fish with salt, pepper, and your favorite herbs and spices.
- Cook the fish until it is opaque and flakes easily with a fork.
- Avoid overcooking the fish, as it will become dry and tough.
- Serve the fish with your favorite sides, such as rice, vegetables, or potatoes.
How many calories are in Swai?
Each 1 fillet of Swai contains 206 calories.
Swai 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 |