Is Basa Fish Healthy Food? Nutrition, Health Benefits, Risk And Recipes

Is basa fish healthy food, what does this mean for your health? Let’s find out!

Basa fish is a type of freshwater fish that is found in Asia. It’s also commonly called “Pangasius” or “Basa” catfish.

Basa Fish Nutrition Facts are varied and depend on the preparation method, but it typically has low levels of fat, high levels of protein, and few calories per serving.

The answer to this question depends on who you ask; some say yes while others say absolutely not!

If you’re looking for an easy way to get more lean protein into your diet without adding animal products like meat or eggs, then basa fish might be just what you need.

However, if you’re looking to get more nutrients into your diet, then this fish might not be the best choice because of the lack of micronutrients found in it.

Basa Fish Nutrition Facts

In general, a serving of basa fish has around 100 calories and a good amount of protein relative to other types of seafood. In addition, it’s a good source of selenium and vitamin B12. It also has some omega-3 fatty acids; however, the levels are very low – only around 35mg per serving of this fish.

Is basa fish healthy food? Health Benefits And Concerns

Although basa fish is low in calories and high in protein, there are some concerns as to whether it’s actually healthy food. In terms of its nutrient composition, this fish has very few micronutrients aside from selenium and vitamin B12 – nutrients that the body does not require very much of.

This means that this fish does not provide the body with many benefits aside from protein. As mentioned previously, basa fish has low levels of omega-3 fatty acids and also contains large amounts of mercury – which can be harmful to the body if consumed in high enough doses.

Due to its nutrient profile, it’s worth noting that basa fish might cause health problems for some individuals. For example, high levels of dietary cholesterol have been linked to cardiovascular disease if consumed overtime on a regular basis.

Is Basa Fish Healthy Food
Is Basa Fish Healthy Food

Basa Fish Benefits Include Many Health Benefits:

Fish is a good source of protein and minerals

One serving (3 ounces) has about 25 grams of protein, which is around 50% RDA. It’s also rich in selenium and vitamin B12, as well as omega 3 fatty acids.

Low calories & fat

100g has 164 kcal with only 1.76 g of fat. So, basa fish is a low-calorie and low-fat food.


Basa Fish is gluten-free and has only 1.5mg of cholesterol per 100g serving, which makes it suitable for people who follow a cholesterol-free diet.

Good for diabetics

Basa Fish is low in carbohydrates and contains only 9mg of carbs per 100g serving. It’s also suitable for people with diabetes or those who need to avoid high-carb foods like pasta and sugar.

A healthy alternative to meat

Serving basa fish gives 24g protein, the same amount of protein found in a chicken breast. So, basa fish can be used to get more protein in your diet as an alternative to red meat.

Good source of omega-3 fatty acids

Basa Fish is high in omega 3 fatty acid per 100g serving with 636mg per 100g serving! Omega 3 has been linked to many positive health benefits, from improving brain function to helping reduce inflammation.

Good source of selenium

Basa Fish has a good amount of selenium per 100g serving with 39% RDA. Selenium is an essential mineral that helps regulate thyroid hormones, supports the immune system, and reduces oxidative damage in cells.

Basa Fish Concerns:

Like any fish, basa fish is not without its concerns. It might have some health benefits, but it’s just not as good compared to other types of fish. For example, certain species can contain high levels of mercury depending on where they are farmed or caught from.

It doesn’t provide many vitamins and minerals

Basa Fish only has a few vitamins and minerals that the body needs to stay healthy. So, you might not be getting enough other essential nutrients such as vitamin A, calcium, and magnesium if you rely on this fish too much for your dietary intake.

Contain dangerous chemicals like dioxin

Some species of basa fish contain high levels of dioxins. These are potentially carcinogenic chemicals that can cause health problems if consumed over a long period of time.

Contains pollutants

Basa Fish is known to carry heavy metals and other environmental pollutants like PCBs and pesticides. This might be due to their living environment and what they eat, so basa fish from certain regions might be better than others.

It contains mercury and other unsafe chemicals

Basa fish contains high levels of mercury, which can accumulate in the body, especially for pregnant women and children. This chemical is a neurotoxin linked to developmental problems in unborn babies and issues with brain function, cardiovascular health, and immune system.

It has a fishy taste and smell

Basa Fish meat has a strong, fishy aftertaste and smell, which many people might not like. It’s also often mixed with other products such as eggs, soybeans, and starch to improve the texture, so it might be hard to find 100% basa fish fillets in supermarkets.

Basa Fish Recipes

Since basa fish doesn’t have much taste, it can mix well with other ingredients and add many dishes. Here are some recipes you could try:

1. Filipino Style Spicy Baked Basa Fish (Patpat-pata)


  • Basa Fish fillets (about 1/4 to 1/2 kg)
  • 1 Tbsp. Fish Sauce (patis)
  • 1 tsp. Salt to taste
  • 2 large Onions thinly sliced into rings


Mix the fish sauce and salt, then marinate the fish for 20-30 minutes. Put all ingredients together in a casserole dish lined with foil paper, making sure not to pour any leftover marinade. Bake at 375F for 20 minutes or until fish is cooked through.

2. Thai Style Basil Basa Fish


  • 1 lb Basa Fillets sliced into strips
  • 1 cup Thai basil leaves
  • 5 cloves of garlic crushed and finely minced
  • 3 green chilies chopped coarsely (optional)
  • 2 Tbsp. vegetable oil + 1 Tbsp. fish sauce + 2 Tbsp. white vinegar
  • 3 medium potatoes peeled and quartered (optional)


Mix the oil with 1 tbsp of fish sauce and 2 Tbsp. of vinegar, add the fish slices, and let it sit for 15 minutes or overnight if possible. Heat a pan or wok, add the basil leaves until it’s wilted, then add the garlic and green chili if using. Transfer the fish slices along with the marinade to the pan and cook until the sauce is reduced by half, then season it to taste with salt or fish sauce as needed. Add potatoes, then simmer for 20 minutes or until cooked.

3. Baked Creamy Pesto Basa Fish


  • 1 lb. Basa fillets cut in half lengthwise
  • For the pesto:
  • 4 cloves of garlic finely chopped
  • 3 cups fresh basil leaves + 1 cup parsley leaves (optional)
  • 1/3 cup pine nuts or walnuts  or  cashew nuts  (optional)
  • 2-3 Tbsp olive oil
  • 1/2 tsp. lemon zest (optional)
  • Salt and Pepper to taste


Slice the potatoes in half, brush with oil, then season with salt and Pepper. Bake at 350F for 30-40 minutes or until cooked through. Mix all ingredients together for the pesto, then transfer into a baking dish that’s oven safe. Place the fish fillets on top, then cover with pesto making sure to spread it evenly. Bake for 20-25 minutes or until cooked through. Sprinkle some freshly chopped parsley for garnish if desired.

4. Coconut Milk Curry Basa Fish


  • 1/4 cup oil
  • 2 white onions sliced thinly
  • 3 large cloves garlic finely chopped
  • 2 bird’s eye chilies sliced thinly (optional)
  • 1 1/2 cup coconut milk cream from 2 coconuts
  • 2 Tbsp. Fish sauce or to taste
  • Salt and Pepper to taste


Heat the oil in a pot, then add the onion, garlic, and chilies if using. Saute until softened, then add the coconut cream and cook until it bubbles. Add the fish sauce, then season with salt and Pepper to taste. Bring to a boil, then add the basa fillets and simmer for 5 minutes or until cooked through.

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