NUTRITION IN A BASA FILLET

Basa fish is a type of catfish native to Vietnam and Thailand and sometimes referred to as the river cobbler or bocourti. As with other types of catfish, basa are rich in protein but not as lean as tilapia and some other low-fat fish. Basa can still be a healthy addition to your diet, but you should note that different methods of cooking will alter the nutritional characteristics.
Calories

Basa fish fillets are low in calories, as a 100-gram fillet contains 90 calories. This amount comprises just 4.5 percent of the daily suggested calorie intake of 2,000. If you're dieting, basa fillets can be a good choice, as it would take less than 10 minutes of jogging or less than 11 minutes of swimming to burn the calories in a 100-gram basa fillet.

Fat

Basa fillets are moderately high in fat, considering the low calorie content. Each 100-gram fillet contains 4 grams of fat, so fat comprises 40 percent of the calories in the fillet. Only 1 gram of the fat comes from saturated fat, a type of fat that can increase your cholesterol levels. Dietary fat is high in calories but it is vital for optimal health, as it helps your body absorb vitamins and aids in proper growth and development.

Protein
Basa fillets are rich in protein, as a 100-gram fillet contains 14 grams. This amount is more than twice the protein in an egg, but a basa fillet contains 50 fewer calories than two eggs would provide. Your body needs protein to maintain the integrity of your existing cells and tissues and build new tissues.

Carbohydrates
Basa fillets contain no carbohydrates, so you can eat this fish on a low-carbohydrate diet. While low-carbohydrate diets can help you lose weight, you don't need to restrict carbohydrates to diet successfully.

Cholesterol
Basa fillets are relatively high in cholesterol, as a 100-gram fillet contains 50 mg of cholesterol. This amount comprises 25 percent of the daily suggested limit of 200 mg. Too much cholesterol can increase your risk of heart disease.

Sodium
Basa fillets are relatively low in sodium, with 50 mg per fillet. The daily recommended intake of sodium is 2,300 mg, so a 100-gram basa fillet contains just 2 percent of this amount.


Article reviewed by William H Last updated on: Jul 19, 2011
Read more: http://www.livestrong.com/article/495946-nutrition-in-a-basa-fillet/#ixzz1rih6gW90

HOW TO COOK BASA FILLET

Basa is a type of catfish traditionally farmed in Vietnam. It is sometimes sold in American fish markets as catfish because it is difficult to distinguish from the types of catfish found and consumed in this country. The country-of-origin label on the catfish can often help you determine if it is basa. This river fish can be prepared on a grill or in an oven to take advantage of its strong, unique flavor. According to TheFrugalChef.com, you can also use basa as a substitute in recipes that recommend tilapia, sole or halibut.

Step 1
Preheat the grill to medium heat, or warm the oven to 375 degrees Fahrenheit.

Step 2
Apply your preferred dressings and seasonings to the basa. Lemon juice and lemon slices are often used to add flavor to basa and similar fish. Black pepper and salt are also common. You may want to include fresh or dried herbs to the fish -- basil, parsley and bay leaves are all popular choices.

Step 3
Place the fillets on a piece of tin foil and wrap the foil over the fish. Make sure the edges are sealed well to trap moisture in. This will have a steaming effect on the fish as it cooks.

Step 4
Place the foil on the grill or in your oven. Cook for 10 minutes, then remove and serve.

Things You'll Need
Basa fillets
Seasonings
Tin foil
Grill or oven
References
TheFrugalChef.com; Grill Steamed Basa Fillets; July 2009
Monterrey Bay Aquarium: Seafood Watch: Basa

Article reviewed by TimDog Last updated on: May 26, 2011

Read more: http://www.livestrong.com/article/447226-how-to-cook-basa-fillet/#ixzz1rigauVCd

HOW TO COOK BASA

Basa is the Vietnamese name given to a type of fish better known in the United States as Vietnamese catfish or Vietnamese cobbler. This fish bears a lot of similarities to the catfish commonly caught and sold in America. The taste is similar -- and some say superior -- to the American catfish. Basa is also sold much cheaper than American catfish because of the low labor wages in Vietnam, but it can sometimes be difficult to find in stores. Cooking basa is a process similar to that of regular catfish.

Step 1
Preheat your oven to 350 degrees Fahrenheit.

Step 2
Apply marinades or seasonings to the surface of your basa as desired. Strong flavorings like cayenne and ginger are popular, as are herbal seasonings, salt and pepper.

Step 3
Place the basa on a baking sheet, and set the pan in the oven. Bake for about 20 minutes.

Step 4
Place a meat thermometer in the thickest part of the fish, and remove it from the oven when it reaches 145 degrees Fahrenheit, at which point the USDA considers fish safe for consumption.

Tips and Warnings
If you are placing a liquid coating on the fish, such as lemon, lime, soy sauce, olive oil or a marinade, let the meat sit in the fridge for 30 minutes to absorb the liquid and flavor.
Things You'll Need
Basa fillet
Seasonings
Baking pan
Meat thermometer
References
FoodNetwork.com; Vietnamese Catfish Po-Boy Recipe; Emeril Lagasse; 2002
USDA: Is it Done Yet?
"New York Times"; A Catfish by Any Other Name; Paul Greenberg; October 2008

Article reviewed by Adela McKay Last updated on: Jun 21, 2011

Read more: http://www.livestrong.com/article/475569-how-to-cook-basa/#ixzz1rig628CQ

How to Cook Striped Pangasius in the Oven

The striped pangasius, also known as "iridescent shark," is a variety of catfish native to Southeast Asia's Mekong River. Like the American channel catfish, it is well suited to aquaculture and widely grown for both the domestic and export markets. It can't be marketed in the U.S. as catfish since 2002, when a law was passed restricting that label to the domestic species. Unscrupulous importers and fishmongers will sometimes sell them as basa, a related but superior species. Other names for the striped pangasius include swai, the Thai name, and tra, the Vietnamese name.

Step 1
Rinse the fillets under cold running water and pat them dry with clean paper towels. Lay them out on a parchment-lined baking sheet, spacing them evenly.

Step 2

Drizzle the fillets with a few drops of lemon juice each and season them lightly with salt and pepper. Dot the fillets with butter.

Step 3
Preheat your oven to 400 F and slide the sheet of fillets onto the middle rack.

Step 4
Bake at 400 F for eight to 10 minutes, until the fillet is firm to the touch and beginning to turn from translucent to opaque in the middle of the thickest part of the flesh.

Step 5
Serve hot with your choice of side dishes.

Tips and Warnings
A sprinkling of chopped fresh mild herbs, such as dill or parsley, makes a pleasant addition to the fish. Striped pangasius has a mild flavor and should be lightly seasoned. Strong flavors will overwhelm its own delicate taste. Use striped pangasius in any recipe calling for basa or catfish.
Things You'll Need
Paper towels
Parchment-lined baking sheet
Lemon juice
Salt and pepper
Butter
References
Fish Base: Pangasianodon Hypophthalmus, Striped Catfish
Pangasius.org: Pangasius (Basa) Fillet -- How to Cook it Best

Article reviewed by Allan Burns Last updated on: Oct 17, 2011

Read more: http://www.livestrong.com/article/547302-how-to-cook-striped-pangasius-in-the-oven/#ixzz1rifTVCuF

HOW TO COOK BASA SWAI

Many people are not familiar with the fish species named swai, also known as basa or pangasius, but you may have already eaten swai and not even known it because it is a popular fish at seafood buffets or as an inexpensive substitute for grouper. Swai are river catfish from Southeast Asia, and they have a mild, sweet flavor that is perfect for baking or the broiler. Swai are farmed, so they are generally considered to be sustainable, which means that you can enjoy your meal guilt-free.

Step 1
Preheat your oven to 350 degrees Fahrenheit.

Step 2
Spray your baking dish with cooking spray. Coat the swai fillets with olive oil and sprinkle with your seasoning, if you are using it.

Step 3
Bake the swai for 12 to 15 minutes, or until the fillets are opaque all the way through.

Step 4
Season with salt and pepper to taste and garnish with a lemon wedge.

Broiled Swai
Step 1
Preheat your broiler.

Step 2
Spray your baking dish with cooking spray and coat each fillet with olive oil. Sprinkle your seasoning on the fillets if you are using it.

Step 3
Broil the swai fillets for five minutes or until they are opaque all the way through.

Step 4
Season with salt and pepper to taste and garnish with a lemon wedge.

Tips and Warnings
You can pan-fry swai fillets, but this changes the flavor of the fillets slightly and gives them a stronger fish flavor.
Things You'll Need
6 swai fillets
Cooking spray
3 tbsp. olive oil
2 tbsp. seasoning of your choice
Baking dish
Oven
Salt and pepper to taste
Lemon wedges to garnish
References
Monterey Bay Aquarium: Seafood Watch -- Swai
"Bottomfeeder: How to Eat Ethically in a World of Vanishing Seafood"; Taras Grescoe; 2009
Fred Meyer: Simple Baked Swai

Article reviewed by demand25069 Last updated on: May 6, 2011

Read more: http://www.livestrong.com/article/436640-how-to-cook-basa-swai/#ixzz1rie1KfE9