Swai fish is both inexpensive and tasty. Vietnam is the main source of its imports, and over the past few decades, its popularity and availability in the United States have increased.
However, many individuals who consume swai may be unaware of the issues surrounding its production on overcrowded fish farms.
This article provides information about swai fish to help you determine whether you should eat or avoid it.
What is a Swai fish?
Swai is a white, juicy fish with a firm texture and a neutral flavor. As a result, it readily absorbs the flavors of other substances.
The US National Oceanic and Atmospheric Administration (NOAA) rates swai as the sixth most popular fish in the country.
It is endemic to Asia’s Mekong River. However, Vietnamese fish farms produce the majority of the swai available to consumers.
Swai production in Vietnam’s Mekong Delta is one of the world’s largest freshwater fish farming industries.
When imported into the United States, swai was once known as Asian catfish. The United States Food and Drug Administration (FDA) established legislation in 2003 allowing the classification or sale of only fish in the Ictaluridae family, including American catfish but not swai, as catfish.
Swai belongs to a separate but related family called Pangasiidae, and its scientific name is Pangasius hypophthalmus.
Swai and related species are also referred to as panga, pangasius, sutchi, cream dory, striped catfish, Vietnamese catfish, tra, basa, and—despite not being sharks—iridescent shark and Siamese shark.
Nutritional Value
People generally recommend eating fish because it contains lean protein and heart-healthy omega-3 fats.
Swai has an acceptable protein level when compared to other popular fish, although it has very few omega-3 fatty acids.
A 4-ounce (113-gram) portion of uncooked swai contains:
- Calories: 70
- Protein: 15 grams
- Fat: 1.5 grams
- Omega-3 fat: 11 mg
- Cholesterol: 45 grams
- Carbs: 0 grams
- Sodium: 350 mg
- Niacin: 14% of the Reference Daily Intake (RDI)
- Vitamin B12: 19% of the RDI
- Selenium: 26% of the RDI
For example, a serving of salmon provides 24 grams of protein and 1,200–2,400 mg of omega-3 fat, while American catfish offers 15 grams of protein and 100–250 mg of omega-3 fat in a 4-ounce (113 grams) portion.
The salt content of swai may be higher or lower than mentioned above, depending on the amount of sodium tripolyphosphate, a moisture-retaining ingredient, used during processing.
Swai contains high levels of selenium, as well as niacin and vitamin B12. However, the fish’s diet determines the levels.
Swai diets aren’t particularly nutritious. Typically, we feed them rice bran, soy, canola, and fish byproducts. Genetic engineering of soy and canola products is frequently a contentious procedure.
Concerns over Swai Fish Farming
The impact of swai fish farms on the ecosystem is of significant concern.
The Monterey Bay Aquarium’s Seafood Watch program lists Swai as a species to avoid because some Swai fish farms illegally dump their waste products into waterways.
Improper disposal of wastewater presents a significant problem, especially since swai fish farms employ a variety of chemical substances like disinfectants, antiparasitic medications, and antibiotics.
Mercury pollution is another consideration. Some studies have reported safe amounts of mercury in Vietnamese swai and other southeastern and southern Asian fish.
However, other studies have shown that mercury levels in SWAI are higher than the World Health Organization’s recommended limit in 50% of the samples tested.
These problems highlight the need for improved water quality on swai fish farms, as well as more stringent fish quality control checks during the import process.
Antibiotics are extensively used in production.
Raising swai and other fish on overcrowded fish farms increases the risk of infectious diseases.
According to one study, Vibrio bacteria, a microorganism known to cause shellfish food poisoning in humans, contaminated 70–80% of swai samples sent to Poland, Germany, and Ukraine.
Doctors regularly administer antibiotics and other medications to Swai to combat bacterial illnesses. However, there are downsides. Antibiotic residues may stay in the fish, allowing the medications to enter surrounding waters.
In a study of imported seafood, swai and other Asian seafood were the most likely to exceed drug residue standards. Vietnam had the most drug residue violations among countries that export seafood.
In fact, US testing criteria for drug residues and other pollutants led to the recall of 84,000 pounds of frozen swai fish fillets imported from Vietnam and sold in the US.
Furthermore, repeated use of antibiotics and other drugs can increase bacterial resistance to the treatments, even if the fish undergoes careful inspection and the residues are below regulatory limits.
Some of the same drugs treat human infections. If individuals misuse these drugs and bacteria develop resistance to them, they may lose viable therapies for certain diseases.
You could be eating Swai unknowingly.
You could be unknowingly ordering swai at restaurants. Swai was one of the three fish varieties most frequently substituted for more expensive fish, according to research by Oceana, an international ocean conservation and advocacy organization.
Swai was actually sold as 18 various varieties of fish, the most prevalent of which were mislabeled as perch, grouper, and sole.
Such mislabeling may occur in restaurants, supermarkets, and seafood processing factories. Because swai is inexpensive, mislabeling is occasionally intentional. Other times, it happens unintentionally.
Tracing the origin of seafood becomes more challenging as it often travels a considerable distance between its collection and purchase.
For example, restaurant owners have no simple method to ensure that a carton of fish they ordered is what it says it is.
Furthermore, if you order a fish sandwich at a restaurant and don’t specify the type of fish, it might be swai instead.
A survey of fish products sold at 37 restaurants in a southeastern US city found that approximately 67% of items merely described as “fish” on the menu were swai.
We should adopt a reasonable approach to Swai and better alternatives.
If you prefer SWAI, look for products that have eco-certification from an independent organization, like the Aquaculture Stewardship Council. Such brands usually include the certifying agency’s emblem on the box.
Certification demonstrates efforts to eliminate pollutants that contribute to climate change and degrade water quality.
Additionally, do not consume raw or undercooked swai. Cook fish to an internal temperature of 145 °C (62.8 °F) to kill dangerous microorganisms like Vibrio.
If you decide to forego SWAI, there are lots of good alternatives. Kindly consider wild-caught catfish sourced from the US, Pacific cod from both the US and Canada, haddock, sole, or flounder.
Wild-caught salmon, sardines, herring, anchovies, Pacific oysters, and freshwater trout are excellent omega-3-rich alternatives that are low in mercury.
Finally, instead of eating the same type of fish all the time, try various kinds. This reduces the risks associated with overexposure to potentially harmful pollutants in a specific variety of fish.
The Bottom Line
Swai fish has a poor nutritional profile, so it’s best to avoid it. Imported from densely populated fish farms that use excessive pesticides and antibiotics, it poses health risks and contaminates water.
Occasionally, people mislabel it and sell it as a more expensive fish. If you eat it, consider a brand with an eco-certification.
We generally recommend eating a variety of fish. Haddock, sole, salmon, and many other seafood options are healthy alternatives to swai.
