When it comes to healthy eating, there is nothing that can beat a Fish!
There are various types of fish in India, but the Basa fish (Pangasius bocourti) is gaining the most popularity, and for good reason.
It is a type of catfish that is native to Vietnam & found in abundance in the waters of the Mekong and Chao Phraya rivers.
Its flesh has a mild flavour, is affordable & has an impressive nutritional profile.
If you are curious to learn about the benefits of basa fish, you are in for a treat.
This freshwater fish packs powerful health punches without compromising the taste.
Health Benefits of Eating Basa Fish
Good Source of Proteins
It is a good source of lean protein, which is a necessity for the body’s growth, repair, and maintenance.
A single serving contains all the high-quality proteins and amino acids like Isoleucine, Histidine, Leucine, Phenylalanine, Lysine, Tryptophan, Methionine, and Threonine your body needs.
Perfect option for someone looking to build muscle, improve metabolism, or just want to maintain a healthy diet without the need of adding saturated fats found in red meats.
Increases Longevity
It contains omega-3 fatty acids, DHA (Docosahexaenoic Acid), EPA (Eicosapentaenoic acid), and antioxidants.
Regular consumption can help you live a longer and healthier life.
You can prevent Stress, inflammation, support cardiovascular health, and boost immune functionality.
This nutrient-rich fish can be an excellent addition to your diet, helping you stay away from chronic diseases & age-related conditions.
Less Amount of Carbohydrates
A perfect option for people requiring low carb or following a ketogenic diet.
It has minimal carbohydrates, which means that it is suitable for diabetic patients, those who are insulin resistant & looking to reduce their carbohydrate intake.
Its high protein, low-carb profile will help you maintain your energy levels without causing spikes in your blood sugar levels.
Makes Your Bones Stronger
It contains a good amount of phosphorus and calcium, vital minerals needed to get strong and healthy bones.
Regular consumption can help you maintain your bone density and also prevent conditions like osteoporosis, which is common in aging adults.
The vitamin D present in this fish will furthermore help your body absorb these minerals effectively.
Helps in Weight Loss
A perfect option for people looking to shed a few pounds, as it regulates lipid metabolism.
It is low in fat as well as calories, which means that you will keep feeling full for a longer duration.
It prevents excessive accumulation of fats, thus stopping adipose tissue from bloating.
Consuming higher-calorie meats with basa can help you reduce your overall caloric intake, supporting your muscle health & sustained weight loss.
Contains Vital Minerals
It is full of vital minerals such as zinc, potassium, iron, magnesium, etc, required for energy production, Immune support, muscle recovery, nerve function, etc.
Its regular consumption can help you in wound healing and meet your daily mineral requirements.
A useful addition to the diet, which lacks variety.
Less Sodium Content
It has low sodium content compared to other processed meats and fish products, making it a heart-healthy food.
It is beneficial for people having liver ailments, kidney problems, or high blood pressure, or who are at risk of heart disease, as it strengthens the cardiac muscles.
A low-sodium diet will help you with your fluid retention + boost your cardiovascular health.
Promotes Heart Health
It contains healthy fats, which help you lower your blood pressure and triglyceride levels & even reduce the risk of arrhythmias or myopathy.
Consuming it regularly will help you improve your blood circulation, thus keeping you away from strokes and heart attacks.
Aids in Muscle and Cell Growth
A perfect option for people looking to build or repair their muscles, for example, an athlete or fitness enthusiast.
Its rich protein content is highly beneficial for regenerating cells and boosting immune function.
It strengthens your body’s repair mechanism and daily cellular function.
Improves Your Brain Health
The healthy fats of this non-odor fish are known to boost cognitive functions and mental clarity.
It improves your memory, reduces the risk of neurodegenerative diseases like Alzheimer’s & regulates a better mood.
If you are wishing to improve your brain health and mental performance for the long term, think of including this fish in your everyday diet.
Less Amount of Calories
This is one of the benefits of Basa fish that stands out.
It is a perfect option for calorie-conscious eaters as it provides substantial nutrition without excessive calories.
It provides a balanced & healthy meal.
Basa Fish Health Risks
It is commonly farmed in Southeast Asia & the majority of the problems arise due to poor fish farming practices, outdated aquaculture techniques, polluted waters, usage of antibiotics, etc.
If it is not regulated properly, you might become the victim of its chemical residues, harmful bacteria like Vibrio, or even heavy metals.
It is highly advised to get them from trusted sources that follow safety standards set by FSSAI (Food Safety and Standards Authority of India).
Basa Fish Nutrition
| Nutrient | Amount per 100g | Unit |
| Energy | 97–105 | kcal |
| Protein | 17–19 | g |
| Total Fat | 2–3 | g |
| Saturated Fat | ~0.5 | g |
| Cholesterol | 70–75 | mg |
| Omega-3 Fatty Acids | ~0.3–0.5 | g |
| Carbohydrates | 0 | g |
| Calcium | 80–120 | mg |
| Phosphorus | 200–250 | mg |
| Iron | 1–2 | mg |
| Vitamin A | 40–60 | µg |
| Vitamin D | ~2–5 | µg |
| Vitamin B12 | 1.5–2.0 | µg |
| Sodium | 60–90 | mg |
| Potassium | 300–350 | mg |
| Selenium | 15–25 | µg |
A Few Basa Fish Recipes You Can Try at Home
- Lemon Pepper Basa Stir Fry
Ingredients – Basa fillets, lemon juice, black pepper, salt, garlic, garlic cloves, onion, bell peppers, olive oil, fennel seeds, parsley.
Method – Marinate the fish using the combination of salt, pepper, and lemon juice. Take olive oil in a pan and stir-fry onions and garlic. Add the marinated fish and bell peppers, and cook until they become tender and slightly crispy. Garnish it with parsley & serve hot with rotis.
- Indian Basa Fish Curry
Ingredients – Turmeric, salt, red chili powder, tomato, onion, mustard oil, cumin seeds, green chilies, ginger garlic paste, mustard seeds, coriander powder, fresh coriander leaves, fenugreek seeds, coconut milk, shallots, garam masala.
Method – Use the spice mix to marinate the fish. Sauté onions, tomatoes, and spices. Add the fish and water to the sautéed vegetables. Simmer until it gets flavorful and perfectly cooked.
- Grilled Garlic Herb Basa
Ingredients – Basa fillets, olive oil, garlic, lemon juice, oregano, thyme, salt, pepper, parsley.
Method – Use the combination of herbs, garlic, and lemon to marinate the fish. Use medium heat to cook the fish thoroughly. Garnish with parsley & serve hot.
Serving Health Benefits To Your Plate
You don’t have to worry about sourcing Fresh Basa anymore.
As one of the top seafood restaurants in Bangalore, we will be taking care of the process from sourcing the fresh ones, cleaning them, and cooking them.
You sit back, relax, visit our best fish curry in Bangalore or Best fish fry in Bangalore, order either one of them or even both.
And we will be delivering the homemade fish meal goodness right to your doorstep.
Frequently Asked Questions
Is Basa fish healthy to eat?
Yes, it is healthy to eat if consumed moderately. It is low in calories and fats, but is not nutrient-dense.
Is Basa fish clean or unclean?
It depends on the farming conditions. It is clean if farmed using safety standards. Poorly regulated farms result in unclean ones.
Is there omega-3 in Basa fish?
Yes, it does contain omega-3, but less compared to some other fish like Salmon, Sardine or Mackerel.
Why is Basa fish so cheap?
It is cheap because it is farmed intensively with low production costs.
Is Basa fish boneless?
Usually, it is boneless and gets sold as fillets.
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