Nutrition Information of a Swai Fillet

If you've been to the fish counter of a large supermarket recently, you've probably seen fish you hadn't heard of before, such as Swai. Swai, according to Tightwad Todd of Consumer Reports is similar to catfish. Native to southeast Asia, Swai costs less than American farm-raised fish and, if you choose wisely, can be a nutritious and tasty addition to your healthy diet.

Calories and Other Nutrients

Swai, like tuna and salmon, is a somewhat fatty fish. A 4 ounce fillet has 100 total calories, with 45 calories coming from fat. Of 5 grams of fat, 3 grams is heart-healthy unsaturated fats, while 2 grams is saturated fats. A Swai fillet also has 15 milligrams of cholesterol and 300 milligrams of sodium, approximately 5 percent and 12 percent of your daily allowance, respectively.


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The primary macronutrient in Swai is protein. A Swai fillet has 15 grams of protein, about 30 percent of the amount you need every day. Every part of your body contains protein, and as protein is constantly being broken down, you need to eat enough protein to keep your body healthy. Protein can also help you maintain a healthy weight; since your body digests it slowly, protein helps you maintain fullness and keep hunger under control.

Health Benefits

Although nearly half the calories in Swai comes from fat, the fat in fish, according to the "Doctors Book of Food Remedies" is exceptionally rich in omega-3 fatty acids and other heart-healthy fats. These fats, reports the book, keep your blood flowing freely, preventing clots from forming and thus protecting you against clotting-related health risks, such as major heart attack and stokes.

Cooking Tips

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Swai, while pink in its raw form, is white and flaky when cooked. Like other white-fleshed, flaky fish, Tightwad Todd reports Swai takes well to breading and frying, grilling, broiling, and when served with sauce. For the greatest nutritional benefit, avoid high-fat cooking methods such as deep-frying or pan-frying. Broiling or grilling adds a lot of flavor without adding a lot of fat or calories. To make a low-fat sauce, simmer equal parts of low-sodium chicken broth and lemon juice with 1 teaspoon of cornstarch until slightly thickened, then pour over the fish.