Pangasius: what kind of fish and where is the sole found, benefits and harms, how to cook
Pangasius is one of the most popular types of aquatic life, but few consumers know what kind of fish it is and why it is remarkable. It is a freshwater fish that originates from the Mekong and Chao Phraya rivers in Southeast Asia. Due to its rapid growth and relatively low cost, pangasius has become a popular choice for frozen and fresh fish production in various regions of the world.
What kind of fish is this
Pangasius is a species of ray-finned fish belonging to the family of pangasia catfish that has been bred and consumed in Vietnam for two millennia.This particular type of fish has become highly profitable due to its wide availability and large population. Pangasius is bred in special aquariums, and on store shelves, it is mainly presented in the form of fillets.
Pangasius has black or dark gray fins with six branched dorsal ray fins. Juveniles have a black stripe along the lateral line along with another similar stripe below it, while older and larger specimens have only one solid color. The average size of this species is 125-135 cm and 42-45 kg (with a maximum recorded weight of 300 kg).
As a result, tests carried out by the sanitary services revealed an increased concentration of anaerobic and aerobic microorganisms, as well as E. coli bacteria in pangasius fillets. These issues have been widely discussed recently due to the fact that this species is exported to more than 140 countries around the world - including Russia and several countries in Southeast Asia and Europe.
Nutritional value
100 grams of pangasius fish fillet contains about 90 calories, 13 g of protein, 3 g of fat and 0 g of carbohydrates. It is widely believed that the meat of captive-bred fish is not as he althy for humans.
Although pangasius is a freshwater fish, like trout, however, in terms of specific nutrients, trout fillets contain more protein and omega-3 fatty acids.
Useful properties
If pangasius, or sole, is grown in an uncontaminated area, on quality feed, and then the correct procedures for cutting, processing, packaging and transporting fillets are followed, then its positive impact on he alth cannot be denied.
100 grams of fillets contain:
- Calcium - 7 mg.
- Iron – 0.5 mg.
- Magnesium - 20 mg.
- Phosphorus - 170 mg.
- Potassium - 270 mg.
- Sodium - 50 mg.
- Zinc – 0.6 mg.
- Copper - 0.1 mg.
- Manganese – 0.1 mg.
- Selenium - 27 mcg.
- Vitamin A - 16 mcg.
- Vitamin E - 0.7 mg.
- Vitamin D 4.4 mcg.
- Vitamin B1 (thymine) - 0.1 mg.
- Vitamin B2 (riboflavin) - 0.15 mg.
- Vitamin B3 (niacin) - 5.5 mg.
- Vitamin B5 (pantothenic acid) - 0.6 mg.
- Vitamin B6 (pyridoxine) - 0.3 mg.
- Vitamin B9 (folates) - 9 mcg.
- Vitamin B12 (cobalamin) - 1.5 mcg.
Does fish heal
For more than a century and a half, Asians have been eating this fish for food due to its high protein content, which is easier for the body to absorb and process than animal proteins.Pangasius is rich in micronutrients that help improve heart and vascular he alth while fighting possible heart disease. Calcium helps strengthen bones, joints and musculoskeletal system.
In addition, the fatty acids present in this fish increase the elasticity of blood vessels, which serves as an effective prevention of osteoporosis and atherosclerosis. The minerals contained in pangasius are able to normalize brain function, while improving memory retention. Vitamins help improve skin condition, minerals normalize blood pressure levels, and organic acids enhance vision while preventing brittle nails and even severe hair loss. Antioxidants bind free radicals, preventing premature aging of tissues or cells.
Expert opinionZarechny Maxim ValerievichAgronomist with 12 years of experience. Our best gardening expert.Ask a QuestionPangasius, which is found in its natural habitat and not farmed, is considered beneficial. After all, it does not contain antibiotics and other chemicals added to the feed of farmed fish.According to nutritionists, regular consumption of this type of fish helps people cope better with stress levels, improves sleep quality and reduces chronic fatigue. The fatty acids and amino acids present in the pangasius fillet help to normalize digestion, remove toxins from the body and speed up metabolism. This low calorie product also promotes weight loss and can be included in diet plans. Due to its easily digestible high protein content, it is extremely popular among athletes or those involved in intense physical activity.
What is the danger of pangasius
Any risks associated with consuming this marine life are general warnings when consuming all fish products.Any negative effects resulting from the consumption of pangasius are present only if it was grown in unsuitable conditions without observing safety measures, or if chemicals and low-grade feed were used. Fish that meet the required standards and have the appropriate certification will not cause any harm, except in cases of intolerance to seafood in humans.
Advice for beginners
The most environmentally friendly and safe products from this type of fish are steak and carcass, but they are sometimes difficult to find. More commonly, pangasius fillet is offered, which comes in a variety of colors (white, red, yellow or orange) with different fat content.
How to choose
White or pink fillet without fat is the best option in terms of he alth benefits; red fillets indicate a lack of oxygen in the water during growth, and yellow hues indicate that the diet of the fish was deficient in nutrients throughout life.
Storage advice
Freshly caught fish should be cooked within 4 hours. However, pangasius can be stored both in the refrigerator and in the freezer.
How to cook
The potential of using pangasius in cooking is almost unlimited, the limit is only the creativity of the cook. This fish is often steamed, boiled, fried, marinated and stewed. It is also good to s alt it.
Of all the ways to prepare it, pangasius nuggets are the most popular dish. In catering establishments, you can find cutlets, various soups and other types of fish dishes based on pangasius. This Vietnamese fish harmonizes perfectly with vegetables and fruits, goes well with sour sauces and has a slight smell. In addition, there are almost no bones in its tender meat.
