Pangasius - Nutrients & Benefits - Culinary Uses - Types

Nutritional properties of Pangasius Energy :
None Kcal / 100g

Category : Proteins & Meats

Group : Fish and Seafood

Composition And Nutritional Value :Pangasius, also known as basa fish, is a freshwater fish that is popular for its mild flavor and tender, white flesh. It is a good source of protein, essential for muscle growth, tissue repair, and immune function. Pangasius is relatively low in fat compared to other fish and offers a modest amount of omega-3 fatty acids, which support heart health, reduce inflammation, and promote cognitive function. This fish is also rich in essential vitamins like niacin (vitamin B3) and vitamin B12, which play key roles in energy production, metabolism, and maintaining a healthy nervous system. Pangasius is a good source of minerals like phosphorus, which is vital for healthy bones, and selenium, which acts as a powerful antioxidant, helping to protect the body from oxidative stress.

Health Benefits : Heart Health: While pangasius is not as rich in omega-3 fatty acids as fatty fish like salmon, it still provides some of these healthy fats that help reduce inflammation, lower blood pressure, and support overall cardiovascular health. Omega-3s are also linked to improved cholesterol levels and a reduced risk of heart disease. Bone Health: Pangasius contains phosphorus, a mineral that is important for the formation and maintenance of strong bones and teeth. It also supports energy production and helps in the repair of body cells. Brain Function: The B-vitamins found in pangasius, particularly vitamin B12, help maintain brain function, improve concentration, and support mental clarity. Adequate levels of B12 are essential for nerve health and can help reduce the risk of cognitive decline. Immune System Support: Pangasius is a good source of selenium, an antioxidant that helps to protect cells from oxidative damage. Selenium plays a role in immune function, supporting the body’s ability to fight infections and maintain overall health. Weight Management: Pangasius is a lean protein source with relatively low fat and calorie content, making it a great option for those looking to manage their weight while still consuming a high-quality source of protein. It is versatile and can be included in a variety of healthy meals.

Culinary Uses : Pangasius has a mild, slightly sweet flavor and a delicate, flaky texture, making it an excellent choice for a variety of cooking methods, including baking, grilling, frying, and steaming. It can be used in a wide range of dishes, such as fish tacos, sandwiches, and curries. Pangasius fillets are often used in fish and chips, where they provide a light and tender fish option. In Asian cuisines, pangasius is frequently used in stir-fries, soups, and hot pots, often paired with ginger, garlic, and soy sauce. Its mild flavor also makes it a great candidate for marinating or seasoning with bold flavors such as lemon, dill, or chili. Additionally, pangasius can be served with fresh vegetables, rice, or pasta for a simple and healthy meal.

Types : Basa Fish: Often sold as pangasius in markets, basa is one of the most common types of pangasius, known for its tender white flesh and mild flavor. It is typically farmed in freshwater and is widely available in frozen or fillet form. Pangasius Hypophthalmus: This is the species most commonly referred to as pangasius in global markets. It is farmed in Southeast Asia, primarily in countries like Vietnam, and is known for its mild taste and versatility in cooking.

Shopping And Storage Tips : Shopping: When buying pangasius, look for fillets that are firm and moist with a translucent, white color. Avoid fillets with any discoloration or off-putting smells. Fresh pangasius should have a clean, ocean-like scent, while frozen pangasius should be solidly frozen without signs of freezer burn. Storage: Fresh pangasius should be stored in the refrigerator and consumed within 1-2 days. If you need to store it for longer, it can be frozen. Wrap the fish tightly in plastic wrap or aluminum foil, and place it in an airtight container or freezer bag. Frozen pangasius can last for up to 3-6 months. When thawing, it is best to do so in the refrigerator to maintain its texture and flavor.

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