Swai fish is a farmed white fish from Southeast Asia, sold frozen in supermarkets across the US, UK, Canada and Australia. It is cheap, mild and quick to cook, which makes it a popular budget choice for family meals.
If you are new to swai fish, you may wonder what it is, how it compares with other white fish, and how to cook it safely. Read on to learn more.
What is Swai Fish?
Swai is a type of catfish native to the rivers of Southeast Asia. It is sometimes sold under, or confused with, the name basa, which is a related but different fish. In the UK it is more often labelled pangasius.
Is Swai Fish Good and Healthy For You?
The most useful thing to know about any fish, for both nutrition and sustainability, is whether it is farmed or wild-caught and where it comes from. Seafood labels can be confusing, so check the country of origin and production method on the pack.
Nutritionally, swai is a lean source of protein but a poor source of omega-3 fats compared with oily fish such as salmon. It also provides vitamin B12, niacin and selenium.
Swai Fish Nutrition
The table below shows typical label values for a 4 ounce (113 g) portion of uncooked swai fish. Values vary by brand, especially sodium, so check your pack.
| Nutrition | Amount |
|---|---|
| Calories | 70 |
| Protein | 15 g |
| Fat | 1.5 g |
| Omega-3 Fat | 11 mg |
| Cholesterol | 45 mg |
| Carbs | 0 g |
| Sodium | 350 mg |
| Niacin | 14% of the RDI |
| Vitamin B12 | 19% of the RDI |
| Selenium | 26% of the RDI |
At 70 calories per 4 ounces raw, swai is one of the leaner white fish. The sodium figure is relatively high for plain fish, which may reflect processing, so compare labels if you are watching salt.
Where does Swai Fish Come From?
Swai comes from Southeast Asia and is widely farmed there, particularly in Vietnam. Most swai sold in Western supermarkets is imported frozen.
Swai Fish Recipes
Swai has a mild flavour, so it works with many seasonings. The table below lists three popular recipes.
| Recipe Name | Ingredients | Cooking Time |
|---|---|---|
| Lemon Butter Swai Fish | Swai, oil, white wine, lemon juice, black pepper | 20 minutes |
| Seasoned Swai Fish Fillet | Black pepper, white wine, swai, lemon juice | 25 minutes |
| Lemon Garlic Butter Swai Fish | Lemon, swai, ginger root, capers, red pepper flakes | 25 minutes |
How to Cook Swai Fish
Swai has firm white flesh that turns flaky when cooked. Cook it over a medium heat with a little oil and your choice of spices.
The texture and flavour are similar to cod or haddock, with less fat. Take care not to overcook it, because it dries out quickly. The FDA advises cooking fish to an internal temperature of 145°F (63°C). Without a thermometer, the flesh should look opaque and separate easily with a fork.
Swai Fish Pictures
These pictures show what swai fish and its fillets look like, so you can recognise it at the fish counter.
Is Swai Fish Kosher?
No. Under kosher rules, a fish must have both fins and scales. Swai has no scales, so it is not kosher, and no preparation method changes that.
Does Swai Fish Have Scales?
No. Like other catfish, swai has smooth skin without scales. It does have fins and bones, although it is usually sold as boneless, skinless fillets. Many people find the soft, mild flesh similar to chicken in texture.
Frequently Asked Questions (FAQs)
No. Swai and tilapia are different fish. Swai is a catfish from Southeast Asia, while tilapia belongs to a different family. Both are mild white fish that are often sold as frozen fillets.
Swai sold in shops is generally safe when it is stored frozen and cooked to an internal temperature of 145F. Quality depends on the farm and importer, so buy from retailers you trust and check the country of origin on the label.
Swai is a type of catfish, but it is a different species from the channel catfish farmed in North America. It is also different from basa, a related fish it is often confused with.
Swai is a river fish that feeds on a mixed diet, and it is also known as the iridescent shark. Feeding habits alone do not make a fish unsafe. How it is farmed, stored and cooked matters more.
Disclaimer: This article is for general information and does not replace advice from a doctor or registered dietitian.
