Basa Fish: Amazing Benefits, Nutrition Facts & Ways to Consume (Bada Fish) 2022

If you love to eat fish and want to know about Basa fish then I think you have come to a good site. The fish that I will tell you about today is called Basa Fish. Today I will tell you the benefits of Basa Fish, its nutrition, and how to cook it. You are requested to read this article carefully. So let’s go.

The home fish is a catfish, scientifically known as Pangasius bocourti. It is commonly called river cobbler, Vietnamese cobbler, and soybean. Vietnamese native, home fish are found in abundance in the Mekong and Chao Phraya rivers and are widely exported worldwide.

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Basa Fish – Basa Fish: Amazing Benefits, Nutrition Facts & Ways to Consume (Bada Fish) 2022

Over the years, Basa Fish has gained popularity among people who are careful about their diet. It is suitable for those who follow the keto diet. Basa Fish is very versatile. You can combine it with any food you like.

Basa Fish has a light pink flesh and a strong texture. It is a single bonefish with a wide frame and short head. In addition, it is an economical alternative to cod or haddock because of its similar taste and texture. Western countries sell them as boneless fish fillets. Basa Fish is popular in restaurants due to its low price and mild flavor.

Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)
Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)

Nutritional Facts of Basa Fish :

Fish is always a good source of protein and essential nutrients. Basa Fish is a white fish rich in high-quality protein and low in calories. Due to its low-calorie content, it is a perfect choice for those who want to lose weight or are on a low-calorie diet.

serving (126gm) of basa fish contains:

  • Calories: 158
  • Protein: 22.5 grams
  • Fat: 7 grams
  • Saturated fat: 2 grams
  • Cholesterol: 73 mg
  • Carbs: 0 grams
  • Sodium: 89 mg

In addition, Basa Fish is rich in omega-3 fatty acids such as DHA and EPA. Omega-3 fatty acids are essential for maintaining good heart health and strengthening cardiac muscles. They also promote brain health.

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Health Benefits of Basa Fish :

Like other fish, Basa Fish has some good health benefits. Such as helps in weight loss and is devoid of carbohydrates. And this fish is high in protein. Helps with asthma patients and improves brain health and helps maintain home fish blood pressure. Home fish contributes to longevity and home fish provides essential minerals. There are health risks to eating fish at home and I will tell you to keep reading.

1. Basa Fish Promotes Weight Loss.

Basa Fish is high in protein and low in fat. Therefore, people may choose Basa Fish to try to reduce their calorie intake. Since it is high in protein and low in fat and low in calories, it helps the body get rid of excess stored fat.

So, if you want to lose weight, you can add Basa Fish to your diet. Basa Fish’s high protein, low fat, and no-calorie help in weight loss.

2. Basa Fish High In Protein.

Basa Fish contains high-quality protein. This means that our body provides all the necessary amino acids. For example, 100 grams of Basa Fish contains 13 grams of protein. As you know, protein is important for repairing and creating new cells in our body. It, in turn, forms the basis for tissues, muscles, and an overall fit body. In addition, protein is essential for growing children, pregnant women, and young adults.

3. Basa Fish Low Carbohydrates.

Basa Fish is devoid of carbohydrates as it is a portion of animal food. Therefore, it is the ideal alternative to the weight loss diet. In addition, it is an excellent meal for lunch. It will not make you feel lazy or drowsy. So, you can add Basa Fish to your diet for lunch and still feel energized all day long.

Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)
Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)

4. Helpful for Asthmatic Patients.

According to a study on asthmatic rats, long-term use of Basa Fish shapes the colonic bacterial community and exacerbates pneumonia in asthmatic rats. Therefore, it provides reasonable dietary guidelines for asthma patients.

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5. Basa Fish Improves Brain Health.

Eating fish improves brain health. Basa fish contains DHA (docosahexaenoic acid), which promotes brain health. We know that omega-3 fatty acids are good for our health. However, docosahexaenoic acid, or DHA, is directly responsible for neural cell growth. It is an omega-3 fatty acid that is needed for the brain to function normally and efficiently.

Long-term use of adequate DHA helps improve memory, improve learning ability, and reduce cognitive decline. To reap the benefits of DHA’s brain, you can maintain a regular intake of DHA-rich foods such as Basa Fish.

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6. Basa Fish Helps Maintain Blood Pressure.

Basa fish is low in sodium. One serving of 100 grams of Basa Fish provides 48 mg of sodium. Therefore, people suffering from high blood pressure should include Basa Fish in their regular diet. Eating this Basa Fish will control your blood pressure and keep your body healthy, and you will try to eat Basa Fish regularly, especially for those who have high blood pressure.

Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)
Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)

7. Basa Fish Contributes to Longevity.

Basa Fish is rich in omega-3 fatty acids and can significantly reduce the risk of stroke, heart attack, and stroke. Also, studies show that people with high levels of omega-3 fats in their bodies lived 2.2 years longer than people with low levels of omega-3 fatty acids. And you are well aware that eating this Basa Fish can prolong your life.

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8. Basa Fish Provides Vital Minerals.

Basa Fish is rich in minerals like zinc and potassium. Zinc and potassium are essential for increasing immunity, healing injured tissues, and controlling the body’s electrolyte balance. Therefore, if you consume Basa Fish, you will get a variety of minerals and your body will be better.

9. May Lower Your Risk of Heart Disease.

Those who eat the most fish are thought to have a lower risk of heart disease. This benefit is often associated with oily fish, due to their high levels of omega-3 fatty acids. However, even eating fatty fish has been linked to lower cholesterol levels – which can reduce your risk of heart disease.

It suggests that there may be other aspects to eating whole fish that may reduce the risk of heart disease and may have heart-health benefits, including a healthy, balanced diet of white fish.

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10. Improves Bone Health.

Basa Fish’s skin is a rich source of vitamin D, which helps the body to do many things, such as strengthening bones and maintaining normal blood levels of essential minerals such as calcium and phosphorus.

An adequate supply of vitamin D in the diet with steamed home fillets can ensure the prevention of weak bones in children, called rickets, and bone loss and brittleness in adults, called osteoporosis.

Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)
Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)

Health Risks of Consuming Basa Fish :

There are some risks associated with eating any type of fish. Whether it is freshwater or saltwater, fish can take harmful or dangerous chemicals from water or food. In addition, PolyChlorinated Biphenyls (PCBs) chemicals like Mercury can develop in their body over time.

High levels of this chemical can damage your brain and nervous system. So the water from which we extract fish must be clean and free from chemicals and pollution.

Being a farmed freshwater fish, all the ponds where Basa Fish grows can be infected. In addition, its ability to survive in all types of contaminated water makes it a risky food.

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2. Health Risks of Consuming Basa Fish

In addition, fish farmers use a variety of chemicals and medicines to get rid of germs in the pond. Fish like basa absorb all these harmful chemicals into their bodies and can become toxic.

One study found that Vibrio bacteria were a common cause of food poisoning in basa fish exported to European countries such as Germany and Poland.

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Always make sure that Basa Fish is adequately cleaned and cooked. According to experts, cooking well at high pressure can eliminate toxins from fish. Look at the color of the flesh, it should not have any discoloration anywhere. Even if you have fried or pan-fried basa fish, make sure it is completely cooked.

Basa Fish Breeding Techniques:

The practice of home-grown culture and propagated value farming began in the Mekong River delta in Vietnam in the 1940s. Traditional breeding methods are still used today, and many advanced aquatic techniques have been adopted to meet the global demand for these freshwater fish.

Many of the characteristics of pangasius that make it highly suitable for mass production are its ability to survive in saline water habitats, adapt to high pH conditions, and its ability to withstand temperatures up to 30 el Celcius.

Furthermore, it has more respiratory organs than other freshwater fish and can survive in environments with limited availability of dissolved oxygen.

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Basa Fish Breeding Techniques:

In addition, advanced scientific techniques such as hormone-induced spinning, hybridization, and the expansion of farms into the global tropics have resulted in significant improvements in the speed and quality of basa fish products.

Pangasius is reared in cages in sweet ponds as well as other streams. Too much density. In just six to eight months of rapid growth, it fully develops to a weight of 1 kg.

To prepare products to meet export quality standards, Basa Fish is packaged as a skinless, boneless fillet. The color of the meat is usually pale but pleasingly white, cream rose, or yellow depending on the type of feed, processing technique, and the environment in which they were cut.

How to Eat?

There are several ways to prepare this fish. However, it is better not to make it too complicated as it is a fine whitefish. In most markets, you will find Basa Fish in the form of boneless files.

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. After seasoning the fish as you choose, place 4-5 ounces of basa fish on an oiled cooking sheet. Coat the fish with salt, pepper, cornmeal, and dried herbal mixture.
  3. Bake the fish for 15-20 minutes.
  4. Let the fish cool for 2-3 minutes.
  5. Serve with lemon garnish and fresh parsley.
Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)
Basa Fish โ€“ Benefits, Nutrition Facts & Ways to Consume (Bada Fish)

Healthy Basa Fish Recipes :

Basa Fish can be fried, baked, pan-fried, or steamed. The fish is eaten in different countries and cooked in different ways and this Basa Fish is also eaten in India. It mixes well with Indian spices and gives the dish a unique aromatic taste. And this Basa Fish is cooked by different countries with different things like coconut and many more. And it is cooked with the most spices in India.

1. Basa Fish Curry in Coconut Milk Recipe.

A great accompaniment to an Indian curry, rice, or bread made with coconut milk and basa fish.


  • Oil โ€“ 2 Tsp 
  • Basa Fish Fillet, Cut into pieces โ€“ 1 
  • Big Onion, chopped โ€“ 1
  • Ginger and Garlic paste โ€“ 2 Tsp 
  • Big Tomato, Chopped โ€“ 1
  • Coconut Milk (Thick) โ€“ 1/2 Cup 
  • Water โ€“ 1 Cup 
  • Turmeric powder โ€“ 1/4 Tsp 
  • Red chili powder โ€“ 1 Tsp 
  • Coriander powder โ€“ 1 Tsp 
  • Garam masala โ€“ 1/2 tsp 
  • Curry leaves โ€“ 2 Springs 
  • Salt to taste


  1. Heat 1 teaspoon oil in a pan and add chopped onion.
  2. Fry till clear and add ginger garlic paste with chopped tomatoes.
  3. Fry the tomatoes until soft.
  4. After cooling, add a little water and grind into a smooth paste.
  5. Heat the remaining oil in a pan and add the curry leaves and then paste.
  6. Fry for a couple of minutes and add turmeric powder then pepper and coriander powder.
  7. Stir until the raw odor is gone and add half a cup of water with the required amount of salt.
  8. Cook over medium heat for 5 minutes.
  9. If necessary, add coconut milk and fish pieces with water.
  10. Reduce heat and cook for about 5 minutes till fish is cooked.
  11. Add the garam masala. 
  12. Serve hot over low heat for one minute.

Summary :

Fish is a very healthy option for non-vegetarians. Basa Fish contains high-quality protein and micronutrients. This fish eats plants initially and can grow up to 4 feet in length. Basa Fish is quite popular in the international market due to its reasonable price and rich taste. Eating Basa Fish once a week is enough to reap all its health benefits.

Basa Fish’s popularity and demand have grown significantly over the past decade. Now even India cultivates Basa fish known as ‘Indian Basa‘. You can eat this fish to keep your heart and brain healthy.

Basa fish also does not take much time to cook. You can experiment with different recipes and cooking styles using Basa Fish. Always buy fresh Basa Fish from the market and avoid frozen quality.

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