Seafood

Pangasius

100g 200g
CALORIES 90 kcal
PROTEIN 15g
CARBOHYDRATES 0g
FAT 3g
Fresh pangasius fillet

About Pangasius

Pangasius, also known as swai or basa fish, is a type of catfish native to Southeast Asia. It's widely farmed in the Mekong River Delta and has become popular globally due to its mild flavor, light texture, and affordability. The fish is known for its versatility in cooking and is often used as an alternative to more expensive white fish.

Nutrition Facts

Calories
90 kcal
% Daily Value*
Total Fat 3g
4%
Saturated Fat 1.2g
6%
Cholesterol 50mg
17%
Sodium 70mg
3%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Total Sugars 0g
Protein 15g
30%
Vitamin D 2.2mcg
11%
Calcium 12mg
1%
Iron 0.3mg
2%
Potassium 302mg
6%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutritional Benefits

  • Good source of lean protein
  • Low in calories
  • Contains vitamin D
  • Source of omega-3 fatty acids

Preparation Tips

Pangasius is very versatile and can be prepared in numerous ways. It's excellent when baked, grilled, or pan-fried. The mild flavor makes it perfect for taking on marinades and seasonings. Popular preparations include breading and frying, baking with herbs and lemon, or using in fish tacos. The fish cooks quickly and should be monitored to prevent overcooking.

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